Setting Goals Scuba Safety
Summer Fitness Gear
Curious Case of Cardio CROSSING TRAIN
activeacadiana.com July 2015
Creative Media Group
WEB DESIGN eyeboxmedia.com
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Colby Albarado, Publisher Andrew Ward, Editor in Chief Contributors Lizzie Ellis Yvette Quantz Chris Baker Dr Malcolm Stubbs, M.D. Travis Tolbert Nick Cart, PT, DPT Darren Mckee Ethan Smoorenburg Katie Frank Claire Salinas Megan Eimers Shellie Tull John Cagle Amanda Nyx April Laliberte Gilda Armendariz
Lizzie Ellis NASM-CPT Certified Personal Trainer
On The Cover For all inquiries contact: Andrew Ward firstname.lastname@example.org P.O. Box 80876 Lafayette, La 70598
TABLE OF CONTENTS Page 4
Letter from the Editor
Shoulder the Load of Summer
Catching Up on Running Jargon
Go for the Right Goal
This Summers Fitness Gear
Raven Breaux & Jenn Stonicher
Fun & Fitness in the Water
Page 14 Cross Training at 40
Enjoying the Summer with Confidence
Theaâ€™s Dance Academy
A Curious Case of Cardio
Sugar Mill Athletic Club
Working Together to Prevent Eating Disorders
Basic Mountain Bike Maintenance
Take Your Summer Workout to the Water
Tour de Scott Triathlon
Miles Perret Triathlon
Upcoming Races 3
FROM THE EDITOR Staying cool in the swelter of July…
t is hot!!!!! I mean, not hot like “honey, can you turn down the AC a few degrees, it’s a little warm in here”. I’m talking about “walking on the face of the sun, egg frying on the pavement, burn your bare feet on the sidewalk, get me to the inside of a Yeti with 5 bags of ice” hot. We’ll call it the swelter of July. So here at Active, we like to preach about getting outside, running mile after mile, and experiencing better life through physical activity. But what if you can’t, because it’s just miserable. Pools are a great idea. Swimming is great cardio and according to Earl Walton, a swim coach and owner of Tailwind Endurance, there are a few reasons that you should swim for your daily activity. 1) Cross Training – Walton says that “It’s a low-impact workout that gives runners or gym folks a break for the overworked and tired joints or your hips, knees, and ankles.” 2) Awesome Abs – According to Walton, “Water is 724 times more dense than air and provides a constant resistance that forces the body to get involved in creating momentum.” 3) Strong Heart – A huge boost to aerobic fitness, swimming forces your body to learn a new breathing pattern, and your heart muscle will grow stronger.
Andrew Ward / Editor-In-Chief
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SHOULDER THE LOAD OF SUMMER
s the summer rolls along many of you are getting into the water for your summertime exercise, and that’s a great idea. It’s always fun going for a nice swim in the pool or traveling down the road to drop in your kayak or paddleboard to change things up. What I’ve noticed in my career as a PT is just how important shoulder strength can be to those partaking in activities that involve repetitive shoulder motions such as those. Most
often, shoulder injuries occur more from the wear and tear over time than a traumatic injury. However, even those muscle tears that occur from a “trauma” such as a fall could be resulting from the wear and tear that is associated with years of overuse. Being that the shoulder joint is one of the most mobile in the body, it is very prone to injury if not properly cared for. Without getting into too heavy of an anatomy lesson, let’s discuss why. The shoulder functions in large part thanks to the rotator cuff (contrary to popular belief, not the “rotary cup”). The cuff is comprised of 4 muscles that surround the “ball” of the “ball in socket” joint. In addition to the ball needing to stay in a good position for pain free arm movement, the scapular (shoulder blade) muscles also need to be strong in order to give the ball a stable surface to move on. The rotator cuff and scapular muscles function
together to keep the ball on the socket in a good position as you raise your arm. If the muscles are weak or overused, the ball will move too high up in the joint. When the shoulder runs out of room to move, the cuff becomes overly pinched which will eventually cause pain and inflammation. With continued pinching and pain, the cuff begins to fray, leading to muscle tearing. Most water activities require a heavy dose of shoulder movement. Several swimming strokes involve repetitive overhead motion. Kayaking involves your shoulder being in a prolonged elevated position which requires good rotator cuff endurance. Thus, it is important to keep your shoulder muscles strong and working correctly. If you are having shoulder pain, consult with a medical professional for a thorough diagnosis. However, here are a few simple exercises to really help with your strength to keep you swimming and paddling into the later parts of summer.
Sidelying External Rotation- Lay on your side with a towel roll underneath your elbow to ensure good position. Set your shoulder blade down and back. Using a dumbbell, raise your shoulder up toward the ceiling.
The “T”- Place a stability ball underneath your stomach. Raise shoulders up to your side by squeezing your shoulder blades together. For endurance, try holding a few seconds before releasing.
Standing Elevation- In a standing position, place a resistance band around your wrists and put your elbows on the wall. Keeping the resistance tight, move your elbows up and down the wall.
NICK CART Nick Cart is a physical therapist at Tri-City Physical Therapy in Lafayette. His faith in Christ and love of sports are what he says brought him into the profession. He incorporates a hands-on approach to treatment and is passionate about helping people recover from pain and injury.
Louis G. Mes. M.D. 337-504-4336 Stephen J. Delatte, M.D. Hugo St. Hilaire, M.D., D.D.S 337-504-4336
104 Albertson Pkwy. Suite 3 Broussard, LA 70518
! s d n u o P 3 Lost 5
Jenn Stonicher 10
more that face their daily challenges like warriors!
ACTIVE PROFILE WHAT IS YOUR RELATIONSHIP WITH JENN AND HOW DO YOU GUYS WORK TOGETHER? A little over 4 years ago, we met at Red’s as instructors after leaving our previous gyms. We grew especially close when we found out, one day apart mind you, that we were each expecting our third baby! With the guidance of our mentor/ manager, Melissa, we were able to continue teaching fitness classes by modifying our exercises as our bodies needed. In January of this year, we decided to step it up a bit and challenge ourselves with something new. A 12 week weight lifting and clean eating challenge was put in our path. Although we love to exercise, group fitness has been our heart for quite a while, the lifestyle changes that we were about to have to make made us both excited and nervous. The weight lifting aspect of the challenge was similar to what we teach in our Pump classes just more muscle specific (for example, legs and glutes alone on one day) and in the weight room. Although we passed the weight room everyday on the way to our group fitness classes, we rarely if ever stepped in.
Who has time for that with 3 kids each?! The other part of the challenge that was going to be, well, challenging was cleaning up our diet. Jenn would admit to having a glass or two of wine on a regular basis, and I had my own habits of mindless eating that neither fueled my body nor aided my regular workouts. Now before I lose any of your readers, let me just say that we still do enjoy cheat meals that may or may not include wine and ice cream! But that is just it, they are cheat “meals” not cheat days, and we have grown to appreciate them that much more! Ok, sorry, I digress. You see, up to this point there was a disconnect. We thought of our fitness lifestyles as just a hobby. It is so much more than just a hobby! We truly believe that God puts specific desires on our hearts that aid us in becoming the person that He designed us to be. For some it may be running or swimming. Others of us may not have yet found that activity that is worthy of our time. Needless to say, we realized quickly the importance of a support system. Since then our mantra has been “together we are better!” “For if they fall, one will lift up his fellow.” Ecclesiastes 4:9-10
WHAT INSPIRES YOU AND HOW DO YOU TAKE THAT INSPIRATION AND USE IT IN YOUR CLASSES? We are totally inspired by our members. It is an honor to be in front of so many smiling faces sharing the same goal and enjoying the same workout. We are especially motivated by those with physical or mental setbacks. To give you some examples, just last week, there was a member taking Jenn’s Zumba class with the largest, most radiant smile that never left her face. It was after class that she found out that she had only one lung! Then there are the two widows that she speaks of that regularly come to class and share their joy amidst what must be sorrow on their hearts. There is a woman that is always in the front row of my cycling class that has had surgery on almost every part of her body. Then there are the members that have been members for decades! It is inspirational to see someone consistently reinvest their time into their health. We are inspired by all of these people and so many
IF YOU COULD GIVE A FEW PIECES OF ADVICE TO SOMEONE NEW TO YOUR CLASSES, WHAT WOULD IT BE? Group fitness is a great way to start your fitness journey. Pick a class that peaks your interest and fits into your schedule and do it consistently for one month. I say this in class all the time, “The best exercise is the one you enjoy doing!” Make it fun! And promise yourself that it is just one month and reevaluate after that. This is similar to the thought process we had when embarking on our own challenge. If you have a start date and end date, you are more likely to succeed. But give yourself the grace to get back up if you fall off track. Fitness is a journey and a lifestyle. Take it one day at a time with one good choice at a time! When going into a group fitness class, it is important to remember that there are many different fitness levels together in one setting. This can be used as a source of inspiration, a goal to attain, but can also be very intimidating at times. Focus on being the best you can be, today. Be an example to those behind you and be inspired by those in front of you. Take a step today in becoming the best version of yourself and offer that same motivation to someone else. We are better together!
You can learn more about Raven and Jenn by following them on Instagram @heart_and_swoll, or like them on Facebook: Heart and Swoll 11
Fun & Fitness inthe
t’s summer in Louisiana and that means the days are getting longer and hotter! Not surprisingly, many of us look to the water to cool off and for recreation. Pools, waterways, beaches and the ocean are filled with people having fun! The water can also be a great source for fitness and competition. Swimming is a great exercise and sport and is of course the first component of a triathlon. Other sports which are very common in our area involving the water include water skiing and wakeboarding. As with any activity, however, accidents and overuse injuries can occur. Here are a few of the more common injuries that occur in water sports and how to prevent them.
Swimming Injuries The most common injury in swimming is “swimmer’s shoulder”. This is shoulder pain caused by inflammation of the rotator cuff, tendinitis of the biceps, instability, and/or weakness of the muscles around the scapula (shoulder blade).
It usually occurs as a result of poor technique, overtraining, or the use of swim paddles or pull buoys. To prevent these injuries it’s important to practice good technique. Incorporate rest periods and use alternative strokes to the offending stroke. Strengthening exercises for the shoulder and periscapular muscles can also decrease the incidence. Stress injuries to the knee can occur occasionally mostly with the breast stroke. Often called “breaststroke knee”, this problem is caused from the leg kick which puts excessive strain on the medial collateral ligament (MCL) on the inner aspect of the knee. Again, proper technique and rest periods can significantly reduce the risk of this injury. Less commonly injuries from swimming can occur in the neck or lower back. Excessive neck rotation in the freestyle stroke or excessive flexion /extension during the butterfly or back stroke can cause injuries. Keeping neutral alignment of the head with the spine can help prevent these issues. Proper technique during the kick phase, especially the dolphin kick of the butterfly stroke, can also prevent lower back injuries.
Waterskiing Injuries Far and away the most common injuries in waterskiing involve sprains and strains. The most common joint affected is the ankle. This is due to the restraint of the foot and ankle in the binding. When the skier falls, the ski and ankle may go one way while the body goes another thus resulting in the ankle injury. This same mechanism of injury can sometimes result in undue torque at the knee resulting in a sprain or strain as well. Fractures can occasionally occur, but these are much less common. Prevention of these injuries can be accomplished with good technique, proper well fitted equipment, and safe driving practices. The next most common injuries involve lacerations to the head and face with direct impact when falling either directly on the water, on the tow rope handle, jumps, buoys, or the skis themselves. Concussions
are also common, so it is imperative to wear a life vest!
Wakeboard Injuries Wakeboarding requires a different stance and technique from waterskiing and is more apt to involve stunts or tricks. As such the injuries are slightly different. Most commonly, wakeboard injuries involve head and c-spine injuries due to direct impact when the boarder “catches an edge” resulting in an abrupt fall or misses a stunt. Less common injuries are ankle and knee sprains. Occasionally very bad falls result in leg fractures or shoulder dislocations. Again it is very important to wear a life vest and Louisiana law requires a rider or “spotter” in the boat in addition to the driver. Safety is paramount!! Here in Louisiana and all along the gulf coast we are fortunate to have such an abundance of water access for fun in the sun. And the benefits of exercise in the water make it even more enjoyable! So when you are out there remember to practice good technique, use proper equipment, and always be safe. Have a great summer and I’ll see you on the water!!
DR. MALCOLM J STUBBS M.D. Dr. Stubbs is Board Certified by the American Board of Orthopedic Surgery, a Fellow of the American Academy of Orthopedic Surgeons, and fellowship trained in the field of Sports Medicine and Arthroscopic Surgery.
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Cross Training: Over 40! April Laliberte
sobering fact: 78% of adults over 40 do not have a consistent exercise routine (1). Building healthy exercise habits take time, and should stay with you for a lifetime. So how can we change our exercise habits as our body ages? A few years ago I learned how NOT to exercise. Trial by fire—and it sucked. I practiced only yoga for about 6 hours a week for a period of at least a year. One day while taking a two hour back bending workshop I had an old injury resurface—my knee popped out of the socket. The reason for dislocation? My vastus lateralis was so much stronger than my vastus medius (outer knee stronger than inner knee). I LOVED yoga and my body was strong and looked great…so how did it go so terribly wrong?
My issue: Focusing on one type of exercise exclusively strengthened (and atrophied) different parts of my body, making certain movements unstable. This applies to any age group, but for 40+ athletes it’s more pronounced. And if you’ve had an old injury resurface, you know how depressing it can be. These injuries can set you back in your long term training goals and wreak havoc on your confidence. It look me about a month to recover and during that terrible time I started doing some serious soul searching for remedies. I wanted my knees to be strong, so I started running twice a week for just 20 minutes while returning to my yoga practice. What followed was an epiphany.
STRENGTH! ENDURANCE! EXCITEMENT! I became a cross training advocate. Adding running to my weekly exercise routine was a way to ensure that all muscles around my knee were being used and was thus kept strong and functional. Some small part of me also really enjoyed the cardio challenge and the endorphins that were largely missing from my yoga practice. After running for about six months a co-worker convinced me to try a triathlon. This introduced two more activities into my exercise schedule. I ate it up—no, gobbled it up. The addition of swimming and biking made me feel invincible. I was using muscle groups I forgot existed. There is nothing like the feeling of a well-oiled machine—especially when it’s YOURS. After several seasons of triathlon, I found myself in the 40+ category. During the winters when I was not training hard for an event, I would feel stiff, lethargic (and seriously lacking in endorphin rushes). Not to mention the pounds…oh, those pesky pounds
can creep up on you! An older body doesn’t naturally build muscle mass and doesn’t metabolize calories as fast as a 20 year old body does. So I struggled with these symptoms for a little while again searching for answers… and then I found HIIT. Finding HIIT (High Intensity Interval Training) is one of my favorite exercise discoveries. In just 30 minutes you can use all muscle groups doing fun movements like you were a kid again (jumping jacks, long jumps, squats) all while burning over 300 calories. The benefits of doing them include the endorphin rush, full body/cardiovascular workout, and a short time commitment. Doing intense spurts of workout activity is different than tri training where you find yourself in the saddle for an hour or more trying to get your mileage in. HIIT is harder on your cardiovascular system, but those of you that are time-challenged will love the short duration workouts. The best part? It adds to your existing exercise routine perfectly snuggled between running and swimming. Cross training is great for everyone, but especially for healthy 40+ year old athletes. Take up a new form of exercise and gain the following benefits immediately:
1 2 3
Avoid repetitive use injuries by varying your exercises. Increase calorie burn to stay closer to your ideal weight. Prevent muscle loss by using different parts of your body.
Train smarter, not harder, and, enjoy it more by caring for your body by cross training!
ENJOYING THE SUMMER WITH CONFIDENCE
ur warm Acadiana months seem to creep up on us out of nowhere. We are complacent during the first quarter of the year and wait until the last minute to get ready for vacations and any other event that seems to require us to dress or participate in ways that we usually are not used to. If you have been proactive and kicked up a notch with your fitness goals than great job! If your vacation is soon to come than now is the time to take action because being confident with yourself inside and out will be sure to create a
more enjoyable experience for both you and your loved ones. In order to build confidence you must think in way that allows you to exude what you want to be. Start off by simply believing in the person that you are now. Here’s some motivation for that – You don’t have any other choice! Wake up with a smile on your face simply because you had the opportunity to be awake and be productive. Wake up 30 minutes earlier than usual and go for a nice walk or jog around the block to set your day up for success. Throw some planks in
there too just for the heck of it. You would be surprised at what that will do to both your mentality and physique if you are consistent with the habit. Also, this may be slightly cliché, but TAKE THE STAIRS. Here is the science behind that. Yes, of course, you burn more calories walking than standing. However, walking up the stairs causes you to use more hip flexion which extends the caloric output while at the same time contacting your glutes. Take an extra trip up and down the stairs in addition to simply show how awesome you are. You will also improve your mobility in the process. Be more active for you, not for the person who might be looking at you for a brief moment. Nutrition is also important, of course, for gaining confidence with your appearance and also your mentality. No one diet is right. As humans we are all different with what we succeed with in regards to what we consume. When I am coaching
an athlete I might have a female who weighs 100lbs. who can maintain an amazing level of body composition while eating upwards of 500 calories more per day than a male who weighs 200lbs. It’s all in the consistency and finding what works for you and what you are sensitive to in regards to carbohydrates and fat. Keep in mind that these are two different macronutrients that provide different functions for our body. One tip that I can give to the awesome calorie counters out there is to keep in mind that every one gram of carbohydrates = four calories while every one gram of fat = nine calories. Remember that protein is important too. There is some food for thought. See what I did there? I hope you have an awesome summer that is full of confidence!
Thea’s Dance Academy Andrew Ward
TELL US ABOUT YOUR NEW STUDIO? Thea’s Dance Academy is dedicated to training children 3-18 years, as well as adults. We offer training in dance, acrobats, and overall wellness in the form of classes and privates. Our focus is to create a positive environment while giving each client optimal training. Each year children and adults will have the opportunity to compete in state wide competitions as well as perform in our yearly dance revue.
WHAT IS YOUR BACKGROUND IN DANCE? EXPERIENCE, ACCOLADES, ETC. I began dancing at the age of 2 and danced all through my school years. I then furthered my training as a dance major
at UL and began traveling to choreograph, train, and perform. During this time I competed on the national television series “So You Think You Can Dance” where I placed top 100 in my audition and had the privilege of being featured on their website as well as commercials. After this amazing experience, I was asked to choreograph for NFL player Roman Harper and CFL player Kyres Hebert’s football, cheer, and dance camp where I had the privilege of working along
side many professional athletes and dancers. I am so grateful for the experiences I have had with dance, and am excited to share my knowledge of dance with my students.
DO YOU HAVE ANY ADVICE FOR SOMEONE LOOKING FOR A NEW WAY TO STAY FIT? Find an exercise you love! Staying fit doesn’t have to involve painful workouts you dread! If you find a form of exercise that you love and enjoy, you will be more likely to stick with it and have long term results.
WHAT CAN YOUR STUDIO PROVIDE THAT IS UNIQUE TO LAFAYETTE? Each year our dance revues are dedicated to raising funds and awareness for a good cause. We believe in dancing for a purpose and showing kids that there is more to life than day to day task. Along with supporting a cause, we offer adult classes! I’ve always wanted to create an avenue for dancers to
continue to grow and express their love for dance after high school. This dream has come true, and it is a fun way to exercise for those who love dance! All levels are welcome, and my adult clients have the opportunity to compete as well as perform in our yearly revue.
3 HEALTHY TIPS FOR A HAPPIER LIFE!! Eat more, binge less! The more frequently you fuel your body with the proper nutrients, the less often you will crave unhealthy foods. Drink WATER! So many 2 people live with the side effects of dehydration and don’t even realize it. I try to drink a gallon a day, which may seem like a lot but it is worth it. Get moving everyday. 3 Life gets crazy and you may not have time to go to the gym. Instead, find ways to move through the day! Take a brisk walk on your lunch break, do lunges in your office. Anything you can do is still better than nothing.
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Lizzie Ellis, NASM-CPT
You may have noticed, in the fitness world, that buzzwords abound. Things like “functional,” “mobility,” “core,” “tone,” and perhaps the oldest one“cardio.” “Cardio,” as it’s most commonly referred to, is cardiovascular exercise. Exercise that raise your heart rate and get your blood and oxygen flowing thus conditioning your cardiovascular
system. In the last few years a new buzzword has challenged what is traditionally viewed as cardio exercise. It’s called “HIIT” or high intensity interval training. In the past, cardiovascular exercise has typically been recognized as steady state cardio. In other words jogging at a steady pace for 30 minutes or chugging away on the elliptical for an hour. Everybody knows that’s how you burn calories. The heart rate goes up and so does the fat loss. Right? Well sort of. If you are new to exercise then steady state cardio whether it’s walking outdoors or running on the treadmill will result in fat loss at least initially. However, as your body adapts the calorie burn and fat loss will slow down. Your body becomes more efficient which if your goal is endurance then efficiency is what you’re looking for, but if you’re trying to alter body composition steady state cardio isn’t the answer. That’s where
HIIT comes in. Here’s how it works. You perform a series of exercisesthese could vary greatly from sprints to Kettlebell swings- for 20 to 30 seconds each with a rest period between each exercise. The idea is to get your heart rate to 80% to 95% of your maximum during the exercise and back down to about 40% to 50% during the brief recovery. Recovery can range from 10 seconds to a full minute depending on your fitness level and program structure. While the intensity of this type of conditioning is much greater, it doesn’t require as much time. A HIIT workout only needs to be 20 to 30 minutes long and can even be as short as 5 to 10 minutes if you really push yourself to max effort. Current research has shown great benefits of metabolic conditioning and HIIT style training when it comes to improvement of overall fitness, fat loss (especially belly fat!) and body composition. It has been shown to be more effective at burning fat while maintaining lean muscle mass compared to steady state cardio. The “after-burn” effect is also greater with this form of cardio. Not only can you burn more calories in a shorter period of time, but you will continue to burn calories up to two hours after your workout. It’s called excess post exercise oxygen consumption or EPOC. This is the period after your workout when your body is restoring itself to pre-exercise levels thus using more energy. Since conditioning or HIIT workouts are more intense the body uses more energy to restore itself. While HIIT may be relatively new to the scene, metabolic conditioning is not. Athletes have been incorporating conditioning work into their routines for years to help improve performance and maintain strength. They do it because it works and now the masses have caught on. I know I’ve made it seem like intense interval training and conditioning is a magic pill for fat loss, but with the good comes some bad. HIIT workouts are hard. They are not always right for beginning exercisers and as
with any workout program you have to take into account your fitness level and any health concerns. There are also considerations for experienced fitness enthusiasts. If you follow a strenuous strength training program and decide to add in a few days of HIIT work you could risk doing more harm than good if you don’t take some things into consideration. Science lesson coming in 3...2...1... as I’ve mentioned before, your body uses a series of energy systems to create ATP, the molecules that store and release energy for cellular metabolism. The first system your body taps into is the ATP-PC cycle. This system breaks down phosphocreatine to create new ATP molecules. It’s the simplest and fastest of the energy systems and occurs anaerobically meaning without oxygen. It provides energy primarily for high-intensity, short duration bouts of exercise like a one-rep max lift or an all out sprint. This system can only provide energy for about 10 to 15 seconds before it runs out of gas. In comes
glycolysis. It also happens anaerobically and produces ATP through the breakdown of glucose. While glycolysis can produce more energy than the ATP-PC system it still is only good for about 30 to 50 seconds of work. Most workouts put the most stress on this system since the typical rep range of 8-12 reps happens in this time frame. What else happens in that time frame? A high intensity conditioning interval. See where this is going? (Almost done science-ing.) The most complex of the energy systems is the oxidative system. I won’t go into too much detail about this system, other than to say this process happens aerobically or with oxygen and while it does take longer, aerobic metabolism can produce energy for exercise for an indefinite period of time. So you’re probably wondering what this has to do with cardio. When designing an exercise program that includes strength training and conditioning you have to consider which energy systems you’re using. Coupling a heavy
lifting day with intense conditioning may not be wise. These workouts are taxing on the central nervous system and make recovery more difficult. If you’re using a lot of energy to lift then there likely won’t be much left to sprint and you risk digging yourself deeper into a hole of fatigue. (I realize that was a lot of science just to make that one point, but hey, the more you know.) Just like most things in life, fitness is all about balance. Cardiovascular exercise is important for beginners and experienced exercisers alike. The method you choose, whether steady state or high intensity depends on your goals. Steady state cardio is great for beginners and endurance athletes and can serve as a good active recovery for a performance athlete. If your goal is fat loss and lean muscle growth then HIIT will likely serve you better. HIIT and conditioning workouts can vary greatly and for some people that variety helps them stick to it. I don’t know about you, but spending an hour on any cardio machine makes me cringe.
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WHAT ARE YOUR GOALS FOR THE SUGAR MILL ATHLETIC CLUB? Our goals at Sugar Mill Athletic Club (SMAC) are simple. We want to service the health, fitness and wellness needs for the residents of Sugar Mill Pond. We offer a wide range of engaging activities for the residents to take advantage of, with services like quality group exercise classes & personal training, industry leading resistance & cardio equipment, summer Zumba kids camps, a wellness oriented series of speakers, etc… there’s a lot to take advantage of at SMAC!
IF I MOVE INTO SUGAR MILL POND, WHAT ADVANTAGES DO I HAVE BY JOINING YOUR CLUB? SMAC is very unique and the first of its kind in this area. The “Amenity Fitness” concept is alive and growing in large, upscale communities in other parts of our country, however it’s new around here. The residents of Sugar Mill Pond (SMP) elected to accept a health club business model that would be exclusive to them. They receive what amounts to a $75-$80 per month gym membership for half that price. Their rooftop premium for membership is included in their HOA fee and covers their entire family if they live onsite! This concept is a bit hard to understand around here because this is the first development that has adopted the idea that fitness and activity is part of the majority of people’s lives. It can, and has already proven to be an amazing amenity to offer for living in SMP. The benefits have been huge and very evident! We’ve seen increased interest in the development from potential home buyers and businesses, increased physical activity in the neighborhood, it’s become a place to catch up with and get to know your neighbors, and most importantly it drives some folks that have not been normally active to come to the club and get moving! We have over 20 residents above the age of 70 that actively utilize the club!
It serves as a reason for them to get out of the house, a place to socialize, and most importantly a safe and supervised environment to partake in physical activity!
WHAT DO YOU FEEL YOU’VE LEARNED OVER THE YEARS, BEING IN THE FITNESS INDUSTRY AND SEEING THE EVER-CHANGING LANDSCAPE? I feel very blessed and lucky to have experienced all that I have in the fitness industry at a fairly young age. My first job was camp counselor/fitness coach at a nationally known weight loss summer camp for kids up in the Pocono Mountains of Pennsylvania. I was 16. Since then I have worked at 4 commercial health clubs in several states ranging from a YMCA, to high-end private clubs. I’ve also spent several years in Strength and Conditioning for two division 1 collegiate athletic programs. I received an undergraduate degree in Exercise Science and I have a Master’s degree in Kinesiology. It’s been an amazing 20 years in the fitness industry, however I’ve never been more excited about the direction of this industry than I am now! The landscape has broadened dramatically in the past decade. There are new and blossoming fitness options on every corner in every town. There is still the existence of “mega clubs”, however the industry has deepened enough to sustain several smaller concept clubs, as well as tons of “studio-type” fitness options in the same competitive marketplaces. There is literally something for everybody in the wonderful world of fitness, and the options continue to grow!
4 BENEFITS OF PHYSICAL ACTIVITY CALORIE BURN TO SHED POUNDS There’s no magic pill for weight loss. Calories taken versus calories expended.
HOMEOSTASIS This is the ability of your body to maintain balance and efficiency in the functioning of the body systems. these systems, such as the Cardiovascular system, show tremendous improvement in efficiency through physical activity.
A HEALTHIER MENTAL STATE With side effects like endorphin release, an increase in oxygen carrying capacity to the brain, and a decrease in stress, you can achieve a more peaceful, relaxed and more focused mental state through maintaining an active lifestyle.
LIFE EXPECTANCY With a decrease in the risk of cardiovascular disease, stroke, heart attacks, and numerous other life threatening conditions, physical activity can without a doubt increase not only your quality of life as you age, but the time you get to spend here with your friends and family as well.
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Working Together to Prevent Eating Disorders YVETTE QUANTZ
n the United States as many as 10 million females and 1 million males are affected with eating disorders. About 40% of eating disorder sufferers are between the ages of fifteen to twenty-one years old. Every decade since 1930, there has been a rise in anorexia. From 1988 to 1993 bulimia has tripled in women ages ten to thirty-nine. The mortality rate among women, who suffer from anorexia nervosa between the ages of fifteen to twenty four, is twelve times higher than the death rate of any other cause.
These are some scary statistics and every day they are affecting young women and men. This article is to help educate about what eating disorders are, how to recognize the signs and symptoms of an eating disorder and how you can work prevent eating disorders. Children are very influential, they pick up on everything. They see and hear everything we do and say. Next time you are looking in the mirror saying “I’m so fat” remind yourself that those little eyes and ears are watching you and learning from you. What is an eating disorder? According to the National Eating Disorder Association, “An eating disorder is a serious, but treatable illness with medical and psychiatric aspects. People with an eating disorder often become obsessed with food, body image, and weight. The disorders can become very serious, chronic, and sometimes even life threatening if not recognized and treated appropriately. Treatment requires a multidisciplinary approach with an experienced care team.”
Who is at risk for getting an eating disorder? In today’s society almost anyone is at risk now for developing an eating disorder. The previous stereotype that eating disorders only affect Caucasian, teenage girls who are perfectionist, people pleasers and from an upper class socioeconomic group, no longer holds true. Eating disorders are affecting children as young as 7 or 8 years old, as well as men and women well into their 30’s and 40’s. We are seeing a rise in eating disorders among men and young boys and eating disorders are affecting people in every socioeconomic and ethnic group. What are the signs and symptoms of an eating disorder? Here are a few red flags that you child may be at risk for developing an eating disorder. Is your child avoiding certain food groups because they are “fattening”? If your child suddenly proclaims he or she is now a vegetarian this could be a red flag for an eating disorder. For many eating disorder sufferers, especially young children and teenagers, proclaiming vegetarianism suddenly makes it okay and acceptable by family and peers to avoid whole food groups such as meat, eggs, fish, and dairy. When in a social situation and around food does your child act differently? Either by shrinking away and refusing to eat anything or by losing sense of control and overeating? Do you hear your young one constantly talking about weight loss, body size, and food? Always seeking reassurance from others about looks and referring to self as fat, gross, or ugly? Overestimating body size? Striving to create a “perfect” image? These are not healthy behaviors for anyone, especially young children and teens. Have you seen a sudden change in weight? Either dramatic weight loss or big fluctuations in weight over a short period of time? If you notice some of these signs and symptoms with a loved one, seek out support now. Getting the right help and support can prevent serious issues from developing later on. Can I really work at preventing eating disorders? Yes. Listed below are a few tips of simple things that can help build the confidence of your child and prevent eating disorders.
DINNER 1CHANGE TABLE TALK.
For many young people, struggling with an eating disorders can stem from parents own obsession with dieting, weight loss, calorie control, exercise, and looks. Instead of talking about the latest diet or weight loss plan that you may be following, use your time together to discuss other topics. Ask your child questions about school and social events, take up a hobby together that does not focus on looks.
PROFESSIONAL 2 SEEK SUPPORT.
If your child wants to lose weight or adapt a specific lifestyle such as being a vegetarian make sure he or she is doing it for the right reasons. Schedule an appointment with a professional such as a registered dietitian who can help educate and ensure adequate nutrient intake.
AVOID BEING THE FOOD POLICE.
If you know your child is trying to lose weight, avoid commenting on everything he or she puts on the plate or into their mouth. Constantly watching and monitoring food intake only sets the tone for resentment, overeating or under eating, shame, and guilt; all which can lead to a serious eating disorder
Yvette Quantz RD, CSSD, LDN, CLT is a well respected registered dietitian and nutrition expert. Yvette takes a fresh, whole body and lifestyle approach to nutrition counseling, and believes true health is found in not only what you feed your body, but also how you feed your mind, as well as how you treat and help others. With over fifteen years of experience in the field of health and nutrition, Yvette takes a creative and very personal approach to food and nutrition counseling, Yvette works with clients to help them fuel their body and their mind. She believes proper nourishment of the body, mind, and spirit leads to long term success. Be it an athlete trying to enhance their performance on the field, or a busy business executive and/or mom trying to maximize their performance in the board room and home. Yvette firmly believes that every individual has the power to achieve their maximum potential. Sometimes though, we just need a little more inspiration and motivation of how to get where we are going! Learn more www.foodtherapyonline.com or www.yvettequantz.com parents. If you are constantly on a diet, always talking about either your own body size or other people’s body size, your child is hearing you. The first step you can take in preventing an eating disorder is to treat yourself and others with love and respect and not always focus on the “image.” If
you or a loved one is struggling with an eating disorder, seek out professional support. Using a multi-facet approach by working with a doctor, therapist and registered dietitian can help treat and overcome this scary disease.
ENCOURAGE ACTIVITIES 4 THAT PROMOTE A POSITIVE BODY IMAGE.
Involve your child in activities that make him or her feel good. If your child is in an environment where he or she is constantly being ridiculed or made fun of by a coach or team mates, change the environment. Find positive outlets for your child to thrive in.
LIMIT EXPOSURE TO 5 TRENDY TV SHOWS AND MAGAZINES.
These media sources are constantly bombarding young minds with how they are supposed to look. Remind your child that these “famous” people have been airbrushed and touched up with every computer program available to give the “perfect” look. Remember, from a very early age children pick up from what is going on with 23
Catching Up On
id you know that runners have like to talk to each other in their own little “running code?” Go on a group run with seasoned runners, and you might find yourself responding with a lot of “uh-huhs,” “yep!” “Ah!” absolutely clueless to the meaning of such words as fartlek, ladders, and LSD. Wait….I thought we were talking about running? Runners love using running jargon as a means to connect with each other and to show off running knowledge. So I made it my task today to equip you with enough running jargon to keep you “en vogue” with your fellow runners. This list that I compiled by no means
encompasses all of the runner’s vocabulary bank, but it will get you started on the right foot. You might enjoy the conversations that come from using the terms as well.
RUNNING TERMS Anaerobic Threshold – the intensity at which your body changes from a primarily aerobic energy system to primarily anaerobic. Ex. I noticed I was running at anaerobic threshold pace when I could no longer hold a conversation.
LSD – Long-Slow-Distance…..Whew! makes so much more sense now! These runs are a part of the base phase of training and are run at conversational pace. My friends and I hit a LSD run this morning at 6a.m. It was invigorating and enjoyable keeping our pace comfortable and slow. #notthedrug Running Economy – This term actually refers to all of the factors involved in your energy output related to running. It encompasses running mechanics, physiological factors, and environmental factors. Running economy can be tested in sports medicine labs but is usually used in a more generic fashion. Ex. Jackson makes running look so effortless, and he never seems to get tired. He must have good running economy.
Taper – A training schedule’s volume of mileage looks like a bell curve. Consider the taper the descent at the end. Runners begin to taper, or reduce, mileage about 2-4 weeks out from the goal race. This allows the runner’s legs to stay fresh without losing fitness. Marcus began a slow taper 4 weeks before the Zydeco Half-Marathon. He believes his taper contributed to his 5 minute PR. PR/PB - Personal Record/Personal Best. This term is typically used for discussing the fastest time the person has raced for that specific distance. Runners usually tend to lean toward one term or the other and debates can arise over which term is correct. Advice: Use whatever term the other runner’s use. My PR for 10 miles is 57:48 in 2003. #braggingrights Corral – A way of breaking up runners into groups at the beginning of a race in order to avoid heavy traffic and congestion during the race. Corrals are used during races with a high volume of runners. Ex. I was in the 6th corral at the Color Run. I think each corral was released in 5 minute intervals. Fartlek – A Swedish term meaning “speed play,” runners use this type of run to incorporate small doses of speed work during the pre-competitive phase of training. The runner interchangeably speeds up and slows down choosing varying distances or times to run fast/ slow. Ex. We ran a 30-minute fartlek. We ran at mile pace for 30 seconds and jogged slowly between each rep until we caught our breath.
BQ – Boston Qualifier. You will definitely hear this term if you run across a Boston Marathon Qualifier. Runners tend to use “BQ” as a way to subtly brag about qualifying. This in turn leads to asking about it and giving them the opportunity to boast about their prestigious achievement. If you hear a fellow runner mention BQ, ask them about it. They are waiting for the opportunity to talk about it. They will appreciate your asking. Ex. To my chagrin, I crossed the finish line of my last marathon with a BQ! Junk Miles – miles run as a warm-up/ cool-down or extremely slow miles. Runners debate on whether or not this mileage should count toward hitting your weekly mileage. Some runners consider junk miles to have little effect on improving endurance. Asking a seasoned runner about what he/she thinks about junk mileage can be a good conversation starter. Ex. My weekly schedule has me running 40 miles this week. I only ran 38 miles, but I ran a mile warm-up, and mile cool-down. Should I count those junk miles toward my weekly mileage? Runner’s Trots – Not the best of conversation starters, but if the topic somehow opens up to it, a runner might tell you about his or her miserable experience of having runner’s trots. It’s a nicely disguisable term for when your bowels are about to or did let loose. It hits you like a sack of bricks, and you find yourself franticly waddling to the nearest port-o-john. It’s a painful experience that can ruin a race or run. Ex. At mile 18, I came down with a case of runner’s trots. Never again will I drink 2 cups of coffee before a race.
Farmers Blow – Another disguisable term, runners perform this to clear their nostrils of mucus. You simply close one nostril and blow out of the other. Newbies find this action disgusting. Seasoned runners tend to think it’s second nature. It is a great way to clear the mucus from your concha to increase respiration during cold weather. I don’t think I need an example here….
Here are some other notable terms worth learning about: Outsole, midsole, upper, toe box – related to shoewear DOMS – delayed onset muscle soreness “Hitting the wall” – Point at which your body drastically begins to fatigue. Usually occurs around 2 ½-3 hours Double – Running twice in one day Out and Back Runs – Running to a certain location or destination and back to starting point.
INTRODUCING RUNNING TERMS As a newbie (someone that has just picked up running), this can be an opportunity to use terms early and often. Ask questions using running terms will often peak a fellow runner’s interest. “Do you think running doubles is beneficial?” “Why do you ‘hit the wall’?” “What pace should I run for my weekly LSD?” Small little running jargon additions make group runs fly by. Try it out on your next run and see where the road leads you!
TRAVIS TOLBERT Travis is a former NCAA track & field and cross country athlete. You can contact Travis at 337-849-1309 for personal training and all runningrelated services.
GO for th
GOAL! Amanda Nyx
odern society has developed into an extremely results oriented, instant gratification world: from fast food to TV on demand, we are constantly seeing quick results, when we want them. If only weight loss and physical fitness could be part of this culture! Sadly, melting the pounds away is not as simple as that pill, this fad diet, or any other quick fix recipe you might see on a magazine cover. The battle for physical fitness, and indeed, overall wellness, is a war fought over time and your best weapons are patience and perseverance. For many, though, the hardest part of wielding those weapons is hefting the weight (pun intended) of disappointment, often generated by perceived failure when hard work is not appearing to pay off as quickly as you might have hoped. This problem has a surprisingly simple root cause, and an equally simple solution. Goal setting is of the utmost importance in establishing, adhering to, and seeing results from, a fitness or wellness routine. Yet, so often trainers hear goals like “I want to lose 10 pounds by the wedding next month.” Herein lies the dilemma: when setting 26
this type of expectation, you are positioning yourself for failure and frustration. While it may be possible to lose X number of pounds in Y number of weeks, it isn’t always safe, and often the timeline allotted does not suit the pure poundage of your plan. By focusing only on the scale, you create tunnel vision that blinds you to other types of tangible improvement, gains, or benefits. For example: you may be exercising so much that you have built a considerable amount of muscle mass. While you have perhaps experienced your X pounds of fat loss, the scale reflects a higher overall weight thanks to your newfound musculature. You have failed to meet your goal, but that does not mean you have not made incredible progress of which you should be immensely proud. Failure to meet objectives is a primary factor in the abandonment of a fitness or wellness program. Whether it is a feeling of personal inadequacy or a lack of faith in the method, participants in fitness activities are far more likely to give up on their routine (especially novices) when goals go unmet, regardless of how unrealistic those aspirations may have been from the onset.
So what is the simple solution? Setting realistic, attainable targets that don’t rely on your scale to determine your success. By focusing on these “nonnumbers goals” you are more likely to appreciate the many payoffs from your own hard work and dedication thus making you far more likely to continue your program and see even more pronounced long term results. Motivation can be hard work, but a little encouragement from realizing you have reached a goal or achieved a benefit can fuel the fire long enough to reach the next milestone. And, while weight loss is increasingly difficult as you find success, nonnumbers goals can always adapt to find new ways to encourage challenges and personal growth. Nonnumbers goals can come in a wide range. You may set very general specifications, such as feeling healthier, which allows you to redefine your own goal from day to day as you learn what it truly means to feel healthier. Perhaps you’ll hone in a little more and aim to have more energy throughout the day. Many women like to plan to go down a
he (Right) dress size or to fit into their old clothes again. Your nonÂnumbers goal might be activity specific, such as run a 10k without stopping, or maybe you want to be able to dance at your childâ€™s wedding. There are any number of goals that might be set without ever stepping on a scale. By reflecting seriously on what outcomes are most meaningful to your situation, you can craft more attainable goals and set yourself up for not only
initial success, but a healthy lifestyle that is FULL of successes! After all, weight is only a number. Your health, wellbeing, and future are so much more!
This Summer’s Fitness Gear You Need Right Now
ummer is here and it’s time to replace your winter workout clothes with fitness gear designed to beat the heat. More fitness enthusiasts are now moving their workouts outside and away from the comfort of air-conditioned envi-
ronments, making the need for proper fitness gear essential. Whether you’re in need of a new pair of shoes or a sweatproof top, here is the latest innovative fitness gear and apparel that you need this summer.
FLIPBELT Finding a place to store your keys and cash while you run can be a challenge if your clothes don’t come with pockets, but the FlipBelt can relieve this annoyance and make you look stylish at the same time. This stretch-to-fit belt is made of micro-poly and lycra, making the belt lightweight in comparison with other bulky belts that can weigh down a workout. It can be worn several ways and for a variety of activities while still securely holding your important valuables. Found at: https://flipbelt.com
NIKE DRI-FIT KNIT TOP FOR HER The Nike Dri-Fit Knit is perfect for women who are looking for a lightweight workout top that provides ventilation for the body. This fashionable top is made of fabric that wicks sweat from the body quickly and keeps you dry. The knit-in mesh design allows your body to breathe and stay cool despite the hot weather and it also has reflective properties for better visibility at night. Found at: http://store.nike.com
OAKLEY RADAR EDGE SUN GLASSES You get what you pay for with these high-tech sunglasses. The Oakley Radar Edge Sunglasses are frequently seen on athletes because of their high definition optics and impact protection. These lenses can adapt to changing light in the environment and block damaging blue ray light and glare. They are also known for being durable, which is a must for a body in motion. You can customize these glasses to be the size and color you want so that you can have the perfect balance of fashion and fitness. Found at: http://www.oakley.com
ADIDAS ULTRA BOOST Made for both men and women, these high-performance sneakers have fitness enthusiasts buzzing with excitement and are guaranteed to bump your running routine to the next level. The Adidas Ultra Boost shoe has boost foam in the midsole to help cushion your foot while also keeping your form and mesh on the upper side of the shoe so your feet can breathe. Found at: http://www.adidas.com
SAUCONY HYDRALITE SLEEVELESS TOP FOR HIM This ultra lightweight workout top is a popular choice for men who want a top that will absorb moisture and keep the body as dry as possible. The Saucony Hydralite Sleeveless top is also designed for a relaxed fit with sleeveless arms, allowing for a wide range of motion. In addition, the grid construction of the shirt allows the skin to breathe during vigorous exercise so that you can be more comfortable during longer sessions. Found at: http://www.saucony.com
KEEN DURAND MID WP HIKING BOOTS Whether you’re a serious hiker or simply looking to walk a trail with your dog, this summer’s hiking boot must-have is the KEEN Durand Mid WP. These boots provide comfort on any terrain and allow you to hike all day without hurting your feet. Their dual compound rubber outsole and shock-absorbing properties keep your feet from feeling the brunt of the trail and they are waterproof as well. While the price may be high for the novice hiker, anyone who wants lasting, quality hiking boots should invest in a pair of KEEN Durand Mid WP hiking boots. Found at: http://www.keenfootwear.com
CAMELBAK GROOVE WATER BOTTLE Everyone needs a workout-friendly water bottle that’s easy to carry and keeps you hydrated. The CamelBak Groove water bottle not only keeps bacteria at bay with its on-the-go filtration system, but also has a filter that lasts for three months, saving you money from buying plastic water bottles and also helping the environment. This BPA-free water bottle has a bite valve that opens when you bite it and seals automatically when you release, ensuring that your water isn’t leaking everywhere during a vigorous workout. Found at: http://www.camelbak.com
Essential Scuba Safety Tips for the Summer Diving Season John Cagle
any Americans view the summer months as a time for cookouts, pool parties, baseball games and fishing trips. But for those of us who have a passion for scuba diving, summertime signifies only one thing: it’s time to hit up our favorite dive spots. That means knocking the dust off our buoyancy compensators, testing our regulators, and squeezing into our shorty wetsuits – that is, if they still fit. Although scuba diving is an activity most healthy individuals can enjoy, it’s not one to be taken lightly. Scuba diving is a sport that requires extensive classroom, pool, and open-water training – and that’s just the beginning. After you earn your diver certification card through a qualified instructor, you’ll still need to evoke your training, protect your equipment, and maintain a clean bill of health for as long as you plan on taking the plunge. Unfortunately, we sometimes let the excitement surrounding the first scuba-diving trip of the season take precedence over essential diver safety. If it’s been a while since you’ve felt the joy of 30
breathing compressed air at sixty feet below, then check out this quick refresher on essential scuba safety tips for the summer diving season. •
Review your scuba training materials. Basic scuba skills such as never holding your breath on compressed air and clearing your mask may seem like common sense to frequent divers, but can be easily forgotten by divers only hitting the water during the summer months. The basic skills
acquired during certification courses serve as the foundation for scuba diving safety, and executing these skills should remain second nature for every active diver. If you are a certified Open Water Diver (OWD), then chances are you still have your NAUI, PADI, or SSI training materials sitting on a bookshelf somewhere. Taking the time to dust them off and review your coursework is a great way to jog your memory while boosting confidence in your subaqueous skills.
Always check your scuba gear. Many aquatic mammals like dolphins and whales can hold their breath for about twenty minutes before having to surface for air. Most humans, however, would be struggling after only two. Scuba divers are completely reliant on their equipment to survive each descent, which makes a routine gear check prior to every dive of the utmost importance. Many dive instructors teach students how to perform pre-dive safety checks before earning their certification. PADI, for example, uses the mnemonic device, “Begin With Review And Friend” to help students remember to check their buoyancy compensators, weights, releases, air, and give the final okay with a buddy and/or dive partner before putting wetsuit to water.
Make sure you are healthy enough to dive. Many diving accidents reported to the Divers Alert Network (DAN) each year are traced back to poor health and other preexisting medical conditions. Divers that only hit the water during warmer months are especially at risk, primarily because several months have passed since their last dive. The mental and physical health of a diver can change drastically from one summer to the next, which is why it’s crucial for seasonal divers to see their doctors prior to getting back in the water. Heart disease, high blood pressure, anxiety, and even the common cold can weigh heavily on one’s ability to complete a safe and flawless dive. Other temporary conditions, such as alcohol intoxication or dehydration, can also be problematic during a dive. When it comes to scuba diving, never take risks. If your health is in doubt, consult your doctor before your next dive trip. It may end up saving your life.
Call Today : 337-857-3646 Toll Free : 1-877-270-7587 1327 Eraste Landry Road Lafayette, LA 70506 www.HomeSleepDelivered.com 31
BASIC MOUNTAIN BIK MAINTENANCE P urchasing a new bike is just the start of your (sometimes extravagant) biking investment. The bike is a machine, and like any machine, requires care and upkeep in order to maximize efficiency.
Hereâ€™s a rundown of some of the most basic bike maintenance you should be following before and after each ride. This not only prolongs your bikes life expectancy, but also ensures you have a safe and fun ride, every time.
BEFORE EACH RIDE
Check your tire pressure. The number you want to run with is a matter of personal preference, but most mountain bikers run near or even below the minimum rating
tire tube with you. No one wants to be stuck 5 miles in the woods with a bike with only one tire. While you’re checking the pressure, give your tires a quick scan for any signs of damage or leaks. Check your brakes. No one wants to find out their brakes aren’t working properly while they’re barreling down a trail. Give your brakes a few quick pumps while riding on a smooth surface and make sure they are responding well. If they feel too loose, there may be a small bubble you can work out by pumping them, or by turning the bike upside down.
Check your shifters. While you’re checking the brakes, run through all of your gears to make sure they are shifting smoothly. Remember, the gears should “shift,” not “skip.” If they are skipping, you may need to check the barrel adjuster on the shifters. A word of caution, it is very easy to make your shifters worse by just randomly tightening bolts. Check a tutorial online or bring the bike into a shop. Also, check the chain to make sure that all of the links are passing over the chainring (front) and cassette (rear) without skipping.
KE for their tires. Running at lower pressure gives more traction to the ground, allowing it to absorb more of the trail irregularities. If your pressure is too low or too high, however, you run the risk of popping a tire. Because of this, you should always carry an extra
AFTER EACH RIDE
Inspect your frame. This is one of the most important things you can do after a ride, and sadly is often overlooked. Take a look at your bike frame for any evidence of cracking or damage, especially if you happened to have a major spill. You want to find any bike damage after a ride instead of right before your next ride. Small cracks in a frame can have huge consequences down the line, so be sure to have any damage repaired.
Clean your bike. Mountain bikes don’t need to be cleaned after every ride. The frequency of cleanings should correspond with how often you ride and the trail conditions you are in. Muddy or wet
trails will require you to clean your bike more regularly than riding in dry conditions. Don’t use a pressure washer to clean the bike, as high-powered jets of water will harm the greased moving parts such as the hub or bottom bracket. A gentle cleaning using soap and water will work best. Lube your drivetrain. After the bike is clean, you need to lube the chain back up. Any bike shop in town will sell bike lube, and you only need to drop a small amount of it on each chain link and then wipe off any excess. Too much lube and it will attract dirt.
Get your bike serviced. This doesn’t need to happen after every ride, or even after every 20 rides for that matter. But it’s a good idea to bring your bike in for a full checkup every year or twice a year, depending on how often you ride. A skilled mechanic will check to make sure every aspect of the bike is in working order.
Bikes are meant to be well-tuned machines that ride seamlessly. As a general rule of thumb, if something on your bike squeaks or creaks, it needs to be fixed. With proper care, your bike will give you many years of use before you decide to purchase your next bike upgrade. And if you kept your bike in great shape, then you can always pass it on to someone else looking to get into the sport of mountain biking!
our eyes spring open at the first sound of the alarm clock. There is no desire to press the snooze button; you have somewhere to be. The sky is still dark, but the air is warm. You slip into your swimwear and head out the door. You have to reach the water before sunrise because you know there is nothing more energizing than being surrounded by the fiery globe’s reflection off the water as it shines light all around you. You instantly feel the heat on your skin. Your eyes dilate and your skin drinks in the vitamin D. Now, you’re ready. You are inspired to sweat
until you see the salt crystals form on your skin. You already can’t wait for tomorrow morning when you can do it all over again. The great thing about taking your workout to the water is that it barely feels like exercise and you reap the benefits of burning calories and strengthening muscles while doing something you love. Do you still have the mindset that you have to be in a gym for exercise to count? Just check out how beneficial these summertime water activities are for your body, mind, and overall health.
What could be better than sitting on your butt and burning a ton of calories? A 200-pound person burns about 450 calories per hour while kayaking. Even a lighter person weighing only 125 pounds can burn nearly 300 calories per hour. Of course, time flies while you’re taking in all the beauty around you and enjoying the sounds of nature, so there’s a good chance you’ll be out there a lot longer than an hour. You are probably thinking kayaking only works your arms and shoulders, right? Actually, kayaking targets your core because that’s the body part engaged for stability. It is your core that technically propels the kayak, not your arms. You may also be surprised at how sore your lower body feels because your legs help with stability and the hips assist in turning.
Burning an average of 440 calories per hour sure is a nice reward for just having fun with friends or family. Some are under the impression that waterskiing only tones your legs (especially your quads!), but it strengthens your arms, shoulders, and core, as well. It also promotes a healthy posture and uses a ton of muscles at one time without wearing down the joints. You can trade in those skis for a wakeboard and reap the same benefits. Either way, remember to let go of the rope when you wipe out. If you don’t, you’ll drink a lot of water, possibly lose your suit, and potentially end up the next viral video on Facebook, if someone was recording.
Surfing is a total body workout. It tones your arms, core, back, legs, and shoulders. Even just paddling your heart out to get to a wave is an intense workout. Surfing improves balance, endurance, and cardiovascular health. This water activity is incredibly beneficial to your mental health, too. Surf stroke reduces stress. Your mind is cleared when you ride wave. Youâ€™re not thinking of anything other than the present, which also gives it meditative qualities. Surfing is addictive, so consider yourself warned. Make sure you learn to identify safe and dangerous areas of the water. Getting caught in a rip is the primary cause of surf accidents. Waves break on both sides of a rip and darker water indicates depth. As a beginner, always wear a leg rope. Make sure your board is waxed well, be mindful of restrictions, and always use surfing etiquette. This means, you donâ€™t try to
paddle around a rider or steal a wave, and the person closest to the break always has the right of way.
STAND UP PADDLEBOARDING
One of the greatest things about stand up paddleboarding (SUP) is that it can be done on a pond, lake, or calm ocean. Plus, there are inflatable varieties that are easy to take camping and on road trips. SUP works your body right down to your toes. It is an impressive cardio workout, burning an average of 500 to 700 calories per hour, depending on how hard you paddle. You can also check with your local yoga studio to see if it offers SUP Yoga. These classes take your yoga practice to the next level and put your balance and core strength to the test.
One of the most basic activities is also one of the most beneficial. Swimming works your entire body without applying any pressure to the joints. It improves flexibility, and the American Heart Association states that the risk of coronary heart disease can be reduced by 40 percent by swimming 30 minutes per day. For every 10 minutes you do the butterfly stroke, you burn an average of 150 calories. Even a simple breast stroke torches 60 calories every 10 minutes. Working out while breathing in moist air reduces exercise-induced asthma symptoms, and your rhythmic breathing combined with the constant relaxing and stretching of the muscles makes it a meditative exercise. The splashing of the water becomes your mantra, drowning out all stress and distractions.
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Tour de Scott Triathlon Katie Frank
ariety is a spice of life, especially for Louisiana living. The myriad of cultures blend together with a unique charm that all can appreciate and love. What better way for active individuals to celebrate this variety than with a medley of cardiovascular exercise located in their own backyard! Involving the completion of three continuous and sequential endurance disciplines, the swimming, biking and running combo was first created as an offbeat training exercise for runners. With good reason, as it is recommended to modify and fluctuate your exercise with varying movements and intensities. As a municipality in Lafayette Parish, Scott hosts a triathlon geared for all levels of participants ranging in age and skill level. Keeping with the rich traditions of Cajun French, director Dustin Lamartina chose to name the race in true Louisiana fashion. The Tour de Scott consists of a 300 meter pond swim, 13 mile bike journey, and a 3 mile run on the frontage road. On its fourth year as a USA Triathlon sanctioned race, you are in for a picturesque yet challenging experience.
Check out the course map and you will see the range of surfaces and locale to conquer. Beginning the race with a swim is usually the most difficult part for beginners. Leave your wet suit at home for this one. No worries about your safety, there will be aid available during the swim. Next is the bike portion where roads are paved and marked for the 13 mile ride through the heart of the city and its beautiful scenic roads. Bring your helmet! The final stage of the race, the 3 mile (5K) run, will be on Scott Frontage Road. The course is marked and volunteers will be on standby to point you in the right direction. Staying hydrated through the entire race is vital; there is one water station on this path that you will pass twice. After the race is finished, enjoy some post-exercise jambalaya and socialize with your fellow racers. Along with Cajan’s
Eatery, Scott has a great selection of restaurants within walking distance from the race site. What makes this race unique? It’s all in the name, sense of alliance, and generosity it ensues. Only Scott businesses sponsor the event. Also, some of race proceeds are donated to the volunteer fire department along with past donations to Mallory’s Promise and local elementary and middle schools. As a PE teacher, Mr. Lamartina wants to keep the youth exercising. Growing up in Scott Park gave him a vision and desire to create more opportunities like this. I’d say there’s a bright future ahead. The second official triathlon recorded in 1979 had twelve men and one woman finish the race. The Tour de Scott had roughly 180 participants in 2014. Embrace this mélange of motion and join the outdoor fun! Considering a triathlon? Maybe you’ve thought about one but just haven’t committed enough to send in your entry form and fee? Plan on being in Scott on August 8th, 2015 and “look what they got!” Please register before July 29th, 2015 by visiting http://www.lafayettefitness. org/ or mail directly to Tour De Scott Triathlon, 551 Anderson Rd., Duson, LA, 70529.
Miles Perret Triathlon Claire Salinas
ank and Debbie Perret faced a tragic loss when their son, Miles died of a brain tumor at only eight years old, but their grief lead to the birth of Miles Perret Cancer Services, an organization that supports families with family members who are battling cancer. The year the organization was launched was also the first year the Miles Perret triathlon was held. The triathlon will take place this year on Aug. 22, and will consist of a 200 yard swim, an eight mile bike ride and a two mile run, in Bourgeois Hall and down Cajundome Blvd. Participants can choose to compete as individuals or on two or three person relay teams. Miles Perret Cancer Services is one hundred percent community supported, so all proceeds from their events go directly to supporting families in the Acadiana area. Advancement Director for Miles Perret, Lacey Shelton, explained the proceeds help the center to offer a variety of services to families. “We provide nonmedical support services to anyone who has any type of cancer. For example, medical supplies and mastectomy items, since about 30-35 percent of our patients are breast cancer patients.” Shelton explained that many families are so grateful for the services they receive they end up finding a way to give back to the organization. “A lot of our volunteers are former clients or families of clients. A lot of our services have come about based on client feedback. We focus on things people are going to need as a result of their treatment; wigs and scarves are big things.” Dr. Peter Vizzi a physician in Lafay-
ette, has been a regular participant in the triathlon for several years. Vizzi said, “I have been participating in the Miles Perret Games of Acadiana Triathlon for the last seven or eight years. Initially I participated on my own, but over the last four or five years it has become a family event. My wife and two college-aged children also enjoy the event, and we really look forward to supporting the cause and going out for a fun time each year.” Vizzi is an avid runner and the Miles Perret Tri usually serves as a kick off for his fall racing season. Vizzi is convinced the organization is making major contributions to the community. “As a physician, I have treated many patients who have needed the services of the Miles Perret cancer center,” said Vizzi. “Out of such a terrible loss there arose such a great service, and my patients have directly benefitted from the dedication of the Perret family. I have seen the difference that they make in the lives of those struggling with cancer and the cancer survivors.” Shelton explains the organization would not be where they are without the support of the community. “The important thing for people to know about all of our events is that every single penny we take in gets put toward local families,” said Shelton. “We have been incredibly lucky to get all the support form the community that we do. For us to still be going strong is huge, we wouldn’t be here without the community.” Online registration for the race ends on Aug. 21, packet pickup will be available on the 21st from noon to 6 p.m., onsite registration will be available if spots have not been filled and the race kicks off the morning of the 22nd at 7 a.m. with a staggered swim. 37
Swimmers GILDA ARMENDARIZ
wimming is an all-time favorite sport for the summer; but ALL swimmers know it takes healthy eating habits for high level performance. Swimming becomes a part of the summer activities for non-competitive and competitive swimmers alike. Plus, with most kids currently in the competition status, most of them are practically living in their community pools throughout their summer breaks. Yet, either they’re swimming for a community, the school’s swim-team, the neighborhood clubhouse, the city’s recreation center, or even swimming in the nationals, one of the most critical elements in the sport has to be nutrition and practicing techniques. In truth, many swimmers of all ages inquire about nutrition. Competitive swimmers are aware of proper nutritional intake. Food intake awareness such as looking at the labels on products can provide what is in the ingredients. Plus, with careful planning, it does provide a great source for helping swimmers become educated on what vitamins and minerals are needed. In fact, staying up to date on nutritional facts will help sustain better workouts when training; in this case it’s swimming.
WHAT THE EXPERTS SAY AND WHY SWIMMERS WANT IT Dieticians, physicians, athletes, and coaches all have their own opinion when it comes to eating various foods for nutritional diets. What matters most is the role diets have on athletes’ abilities. Yet, not all swimmers are the same; just like not all training and workouts are the same. Each swimmer is weak in one area, but strong in other areas. 38
And so here comes the reason why swimmers want and need to follow a healthy diet. First of all, besides being healthy, swimmers value the improvement of better lap-times, their weight, the overall training regimen, and most importantly, any health deficiencies they may have. Also, swimmers want good nutrition in their diets because of muscle development, endurance, strength training, as well as post-training. Since, recovering from intense workouts is provided by nutrients, it assures the repairing and strengthening of muscle tissue. And, for those who simply swim for fun…there’s nothing better than to follow as if they do compete in swimming. Therefore, it’s important to know what and how much vitamins and minerals are in the food selections they pick when preparing for their meals, before and after working out. (Checking with your doctor before or continuing a diet is recommended.) For instance, iron is vital for female swimmers whom are more liable of having sports anemia; but no worries, eating loads of vegetables, such as greens, like spinach, broccoli, kale, celery and asparagus will help with iron deficiencies. As a result, all the nutrition swimmers need should be considered according to the individual swimmer. But while enjoying the sport this summer, it boils down to having a great that provides necessary elements for advanced performance. This helps promote some of the best training workouts, including a swimmer’s performance, in or out of the water.
VITAMINS AND MINERALS: THE RIGHT AMOUNTS Swimmers of all stages and ages are asking about protein in swimming communities. So, what about protein which seems to be trending in popular public swimming forums? Recently in the USASwimming.com swimmers’ forum, “whey and casein” have been in question. By maintaining the right amount of protein, swimmers can perform at optimal levels of performance. Increasing your fiber intake and lowering your cholesterol will also help swimmers stay healthy and competitive. So, whether you’re a vegetarian, meat lover, or simply need the right balanced diet for your swimming program, the nutritional advice given by some top athletes in the sport, like Janet Evans, 5 time Olympic medalist, can help motivate even the strongest swimmers today. Evans suggests fruit and vegetables with the right amount of fiber can help with swimmers balance their nutritional diets.
POV FROM THE EYES OF AN EXPERT
From the eyes of an expert, performance is what Evans knows all too well. At age 40, she made a comeback in June (2012) when it came time for her to compete in the trials for the U.S. Olympic Team. With her rigorous exercise training, Evans qualified for the
Olympics team that year. Yes, competition always seems fierce in the face of sports. But when you’re face-to-face with it, you’ll work hard to get the right balance of the sport and your personal life in order to come out with top results. Plus, after taking a brief time out of the pool for more than a decade and a half while raising two kids, Evans continues to maintain her health with the proper nutrition and training. With proper nutrition, a clean lifestyle, and her swimmer’s body to reflect on, her days start at 4:30 am, 5 days a week to swim. She begins her daily workout with swimming “8,500 yards in less than two hours” at the Golden West College outside of Laguna Beach, California where she lives with her family. After her working out, she heads home in time to eat a nutritional breakfast with her kids. Her advice for swimmers: Eating the recommended balanced meals, with a good portion of fruit and vegetables, with enough fiber, along with the proper vitamin and mineral intake. With the right nutritional meals, athletes will receive the power to withstand any training regimen. Practices which may be twice daily for some and at least 3-5 times a week for others still need a regular nutritional diet. Ultimately, it will lead any swimmer, even those swimming for fun, on the right course, or lane. 39
Cook Bo Blueberry Cocoa Bites
Contributed by Yvette Quantz
12 Servings Ingredients: - 2 tablespoons unsweetened cocoa powder - 2 tablespoons water - 8 whole dates (4 ounces) - 2 tablespoons nut butter (we used almond) - 1/4 teaspoon salt - 1/4 cup (1 ounce) dried cherries - 1/3 cup shredded unsweetened coconut, toasted (optional) - 1/3 cup (2 ounces) fresh blueberries - 1/2 cup roasted unsalted almonds
Nutrition Information: Calories……………………………………209 Total Fat…………………………………..12.42g Saturated Fat………………………………4.61g Cholesterol………………………………..0.05mg Sodium……………………………………123.97mg Total Carbohydrates………………………25.89g Dietary Fiber……………………………….4.88g Protein………………………………………4.27g
Step 1: Gather all ingredients and measure out what you need. Using a knife or food processor chop dates, cherries, and almonds and set aside for later. Healthy Lifestyle Hint: This is a great time to familiarize yourself with your measuring cups! Using measuring cups is a great way to keep portion sizes under control. Step 2: Boil 2 teaspoons of water. Next, add cocoa powder to hot water, stir, and set aside for 5 minutes. Step 3: Use a food processor to combine chopped dates, almond butter, and salt. Process until the mixture forms into a thick paste. Next, add water and cocoa mixture and continue to process for an additional 30 seconds, or until well combined. Step 4: In a mixing bowl combine mixture from food processor, chopped cherries, and coconut. Stir until everything is evenly distributed. Step 5: Spray non-stick cooking spray lightly on hands. Roll about 1 tablespoon of cocoa and nut mixture between hands to form a ball. Flatten down ball and add 2-3 blueberries in the center. Fold cocoa and nut mixture over blueberries to return to the ball shape. Step 6: Roll cocoa balls in toasted almonds and place on a baking sheet or plate. Refrigerate for an hour. Serve and enjoy as you BITE INTO YOUR HEALTHY LIFESTYLE.
Tuna Salad Contributed by Lizzie Ellis
4 Servings Ingredients:
2-5oz cans tuna (make sure itâ€™s packed in water and not oil) 1/4 of a red onion, chopped 1/4 of a green apple, chopped 2 tsp dijon mustard Few squeezes of lemon or lime juice Salt and pepper to taste 1/2 large avocado Combine all ingredients in a large bowl. If eating right away, mix in the avocado. If saving for lunch or a snack later, add the avocado when ready to eat. The beauty of this recipe is that there are many variations. You could use more or less of the onion or apple depending on your taste. You could use white onion instead of red and a red apple instead of green. You could try Greek yogurt instead of avocado or use a different kind of mustard. You could mash the avocado and spread it on toast then top with the tuna for an open faced sammie. Or try it all in a pita with some lettuce and tomato.
2015 HIGHLIGHTED EVENTS Race Name
07/15/2015, Wednesday 07/16/2015, Thursday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/18/2015, Saturday 07/19/2015, Sunday 07/19/2015, Sunday 07/19/2015, Sunday 07/19/2015, Sunday 07/19/2015, Sunday 07/19/2015, Sunday 07/22/2015, Wednesday 07/24/2015, Friday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/25/2015, Saturday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/26/2015, Sunday 07/29/2015, Wednesday
Cool Summer 5K Series Levis JCC 5K Sweat & Beers Capt'n Karl's Trail Series - Muleshoe Bend CenTex Race Series - Hot 2 Trot 5K Cooper Sprint Triathlon Cooper Summer Sprint Triathlon at Craig Ranch Hill Country Kids and Family Tri Honeywell Fun Run Hot 2 Trot 5K Tour the Peanut Country Walk/Run Vern's No Frills 5K Bridge of Lions 5K Clermont Waterfront parkrun Desafio Englewood YMCA Triathlon Jacksonville Triathlon Series Olympic & Sprint #2 Portofino Sunset Tri Series Race #5 The Chocolate Sundae Run - Tampa Christmas in July Fun Run In Hot Pursuit St. Jude Heros - Run 4 the Kids 5K/10K HTC Twilight Men's & Women's 5K Runs Lights Out on the Runway W.C. Handy 5K Wet Dog Triathlon Carrollton Runners 5K Prediction Run El Scorcho 25K/50K Ultramarathon Endurance for Food 5K & 10K Wildfire Half Marathon Mack Cycle Trilogy - 2 Tallahassee Youth Triathlon Series - July Cool Summer 5K Series St. Pete Beach 5K Series #2 Cypress Youth Triathlon Dog Days 5K Run The Woodlands 5K Series Splash Dash 5K- Mansfield 5K Bull Run Clermont Waterfront parkrun down2earth 5K/10K Cross Country Run Eagle Lakes 5K Hemingway 5K Sunset Run Walgreens Way-to-Well 5K Run/Walk & 8M Beach Ride Rocketchix II Head For The Cure - Jackson Metro Heart O' Dixie Triathlon Glow In The Night 5K - Birmingham AL Hotter N Hell Trail Race Mt. Dew 5K Trail Run/Walk Carrollton Runners Club 5K Cypress Triathlon Get GUSTO! Pioneer Power Sprint Triathlon & 5K Run for Wellness 5K Stonebridge Ranch Day 5K TollTag Triathlon Tri Aggieland Sprint Triathlon TriWaco Triathlon 5K Nite Trail Run down2earth Oleta Trail Run Huntington's Disease Triathlon It Starts in Parks 5K Fun Run Rocketkidz Kids Triathlon Cool Summer 5K Series
5K run 5K run 60K, 30K, 10K trail run 5K run triathlon triathlon triathlon 5K run 5K run 15K, 10K, 5K run | kids run 5K run 5K run 5K run 10K, 5K obstacle run | 5K run triathlon triathlon supersprint triathlon 5K run/walk 5K run duathlon 10K, 5K run 5K run 5K run 5K run triathlon 5K run 50K, 25K run 10K, 5K run 13.1M run olympic, sprint triathlon/duathlon youth triathlon 5K run 5K run youth triathlon 5K run 5K run 5K run 5K run 5K run 10K, 5K run 5K run/walk 5K run 5K run/walk sprint triathlon/duathlon 5K run/fun run/walk triathlon 5K run 9M trail run 5K trail run/walk 5K run triathlon 10K, 5K run sprint triathlon | 5K run 5K run 5K run triathlon sprint triathlon triathlon 5K trail run 13.1M, 10K, 5K trail run olympic, sprint triathlon 5K fun run youth triathlon 5K run
Panama City Beach Boca Raton Spicewood Killeen McKinney McKinney Kyle Clear Lake Temple Gorman Georgetown St. Augustine Clermont Orlando Englewood Fernandina Beach Pensacola Beach Tampa Hammond Bay St. Louis Hattiesburg Huntsville Pell City Florence Decatur Carrollton Fort Worth Little Elm Denton Key Biscayne Tallahassee Panama City Beach St. Pete Beach Cypress Huntsville The Woodlands Mansfield Newberry Clermont Hialeah Naples Key West New Smyrna Beach Baton Rouge Jackson Louisville Hoover Pelham Moulton Carrollton Cypress San Antonio Denton Houston McKinney Lewisville College Station Waco North Miami Beach North Miami Beach Miami Palm Harbor Baton Rouge Panama City Beach
FL FL TX TX TX TX TX TX TX TX TX FL FL FL FL FL FL FL LA MS MS AL AL AL AL TX TX TX TX FL FL FL FL TX TX TX TX FL FL FL FL FL FL LA MS MS AL AL AL TX TX TX TX TX TX TX TX TX FL FL FL FL LA FL
Race Date 08/01/2015, Saturday 08/01/2015, Saturday 08/01/2015, Saturday 08/01/2015, Saturday 08/01/2015, Saturday 08/01/2015, Saturday 08/01/2015, Saturday 08/01/2015, Saturday 08/01/2015, Saturday 08/01/2015, Saturday 08/01/2015, Saturday 08/01/2015, Saturday 08/02/2015, Sunday 08/02/2015, Sunday 08/02/2015, Sunday 08/02/2015, Sunday 08/02/2015, Sunday 08/02/2015, Sunday 08/05/2015, Wednesday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/08/2015, Saturday 08/09/2015, Sunday 08/09/2015, Sunday 08/09/2015, Sunday 08/09/2015, Sunday 08/12/2015, Wednesday 08/13/2015, Thursday 08/14/2015, Friday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/15/2015, Saturday 08/16/2015, Sunday 08/16/2015, Sunday 08/16/2015, Sunday 08/21/2015, Friday 08/21/2015, Friday 08/21/2015, Friday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday 08/22/2015, Saturday
2015 AND BEYOND
Race Name Blacklight Run - Houston Melon Dash 5K Clermont Waterfront parkrun DTR Full Moon Endurance Challenge 10M Night Run Foam Glow 5K - Tampa Moss Park Forest Run Oakmonte Village 5K Pirate Invasion 5K Beach Run Siesta Beach Triathlon and Duathlon #2 Ironfish Kids Triathlon Summer Beach Run Sportsplex Tri For Kids 1st Sunday Five Buck 5K Series Clear Lake International Triathlon Jack's Generic Triathlon Odessa YMCA Annual Tumbleweed Triathlon Rockwall Kiwanis Tri-Rock Triathlon XTERRA Blackwater Cool Summer 5K Series 5K for Clay Arlington Reads Book It for Literacy 5K Capt'n Karl's Trail Series - Colorado Bend Cooper Kidz Triathlon Series - August Run The Woodlands 5K Series Viva McAllen Run Central Florida Triathlon Series Race Cool Summer Mornings 5K ING Miami Marathon And Half Marathon Kick Off 5K Jacksonville Triathlon Series Olympic & Sprint #3 St. George Island Sizzler 5K Brooke Hill Run for Awareness Foam Glow - Birmingham Mountain Lakes Triathlon BadAss Brazos FWRC Watermelon Run 5K & Relay McKinney Salty Dog Triathlon San Angelo Triathlon Cool Summer 5K Series Portofino Sunset Tri Series Race #6 EvaBank Midnight Run 5K Best of Texax Race Series - C.O.P.S. on the Run 5K Dragon's Den Half Marathon Hot Air 5K Lazy, Hazy, Crazy Days of Summer 5K UV Splash - El Paso Vern's No Frills 5K XTERRA Cameron Park Off Road Triathlon BelieveStrong Tri Chocolate Sundae Run - Jacksonville Clermont Waterfront parkrun Cobra Country 5K Coteeman Triathlon Masters of All Terrain: Half Marathon RunYak - 2.5K Run, 5K Paddle, 2.5K Run Twilight Classic 5K Possum Town Triathlon Huntsville Sprint Triathlon Toughman Alabama Carrollton Runners 5K Prediction Run XTERRA Cameron Park Trail Runs Mack Cycle Trilogy - 3 Sabine Causeway Bridge 5K UV Splash - Amarillo, TX St. Pete Beach 5K Series #3 AFJROTC Rattler Run/5K Heat Wave 5K Lake Houston 10K/5K Run It Like It's Hot Miracle Mud Run
Race Type 5K novelty run 5K run/walk | fun run 5K run 10M run 5K novelty run 10K, 5K run/walk 5K run/walk 5K run/walk duathlon | triathlon youth triathlon 5K run youth triathlon 5K run triathlon triathlon triathlon triathlon sprint triathlon 5K run 5K run 5K run 60K, 30K, 10K trail run youth triathlon 5K run 10K novelty run triathlon 5K run 5K run/walk | kids run triathlon 5K run 5K run 5K novelty run triathlon 13.1M, 10K, 5K run 5K run sprint triathlon triathlon 5K run supersprint triathlon 5K run 5K run 13.1M, 10K, 5K run 5K run 5K run/walk | kids run 5K novelty run 5K run triathlon triathlon 5K run/walk 5K run 5K run | kids run triathlon 13.1M run duathlon 5K run triathlon sprint triathlon triathlon 5K run 10K, 5K trail run olympic, sprint triathlon/duathlon 5K run 5K novelty run 5K run 5K run/walk 5K run 10K run | 5K run/walk 5K mud run | kids run
City State Houston TX McKinney TX Clermont FL Hobe Sound FL Tampa FL Orlando FL Lake Mary FL Daytona Beach FL Sarasota FL Benton LA Pass Christian MS Opelika AL Arlington TX Clear Lake TX New Braunfels TX Odessa TX Rockwall TX Milton FL Panama City FL Round Rock TX Arlington TX Lampasas TX McKinney TX The Woodlands TX McAllen TX Clermont FL Clermont FL Fort Lauderdale FL Fernandina Beach FL St. George Island FL Decatur AL Lincoln AL Guntersville AL Waco TX Fort Worth TX McKinney TX San Angelo TX Panama City FL Pensacola Beach FL Cullman AL San Antonio TX San Antonio TX Highland Village TX Houston TX El Paso TX Georgetown TX Waco TX Orlando FL Jacksonville FL Clermont FL Boynton Beach FL New Port Richey FL Mount Dora FL Casselberry FL Baton Rouge LA Columbus MS Huntsville AL Pell City AL Carrollton TX Waco TX Key Biscayne FL Port Arthur TX Amarillo TX St. Pete Beach FL San Marcos TX Huntsville TX Kingwood TX Longview TX
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Fellowship Trained in Orthopaedic Sports Medicine Total Joint Replacement Arthroscopic Surgery
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Fellowship trained in interventional physiatry
Fellowship Trained in Arthroscopic Surgery and Orthopaedic Sports Medicine
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Fellowship Trained in Spine Surgery, Minimally Invasive Techniques, Advanced Cervical Spine Surgery
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