Meal Planning for Acadiana Marathons: Are You Overtraining?
activeacadiana.com July 2016
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JULY 2016 ISSUE
Colby Albarado, Publisher Andrew Ward, Editor in Chief Lindsay Sanders, Business Development Contributors
Lizzie Ellis Yvette Quantz Kate Rountree Claire Salinas Dr Malcolm Stubbs, M.D. Katie Frank Megan Eimers Thomas K. Bond, MD, MS Laurie Fontenot Dena Eaton Vera Riley Amanda Ashley Dren Asselmeier Daniel Dixon Nichole Barras Jennifer Oland John Colvin Ethan Smoorenburg
Yvette Quantz Kate Rountree
Acadiana Nutrition Group
On The Cover For all inquiries contact: Andrew Ward email@example.com
Are You Overtraining?
Get Paddling: Kayaking & Paddleboarding
The Bayou Teche Experience
04 Letter from the Editor 06 Local Events 08 Opportunistic Exercise 10 Preventing Swimmerâ€™s Shoulder 12 Marathons: Are You Overtraining? 14 Meal Planning: Be Deliberate! 16 Triathlon Training: Swim Drills 18 Aqua Zumba 19 Cryo Therapy 20 The Bayou Teche Experience 22 Walk With Purpose 24 Avoid Vacation Weight Gain
25 Stay Fit on the Go 26 Stem Cell Therapy in Acadiana 28 Yoga: Lower Back Relief 30 10 Reasons to Love CrossFit 32 Why YOU Should be a Triathlete 34 Martial Arts for Kids 36 Get Paddling: 38 Christmas Fitness in July 39 Motivation to Exercise 40 Supplementation for Joint Care 42 Upcoming Events
Kayaking & Paddleboarding
Vacation Time in Acadiana
In our July issue, we have nutrition on our mind, and a few of our columnists have terrific advice for eating healthy on vacation, and how to be deliberate in your meal planning. Regarding vacations, Yvette Quantz reminds us to be “mindful of portions, and to pay attention to physical hunger and fullness cues”. During family getaways, your normal diet and attention to nutrition can go out the window, while your nights are spent at Harry T’s in Destin or Flying Harpoon in Gulf Shores eating fried shrimp po-boys and drinking beer! Yvette smartly says that portion control and being mindful of alcohol’s calories can keep you on the right track, even when not eating from your own healthy pantry. Kate Rountree takes that same route, and advises that “deliberately planning meals and snacks, deliberately scheduling exercise, and creating an environment of success will be your ultimate ally in staying on a healthy journey!” Her article on meal planning is a great reminder that a little attention paid to our weekly diet can bring huge rewards in better health. My favorite advice is when Kate writes, “Take 20 minutes each Saturday or Sunday to plan you and your family’s meals for the week and make your grocery list from there. Consider your and each member of your family’s commitments each week. You may only need to plan 4-5 meals with a few leftover nights that won’t require you to prepare an entirely new meal.” With 5 kids at home, planning out nutritious dinners for the week is important and something we maintain. Not a lot of time to have to spend planning, but again, a little attention brings a solid outcome to my family’s health.
Andrew Ward / Editor-In-Chief
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Waves! Andrea Andrus The heat of summer is definitely here and there is no better way to cool down than jumping in the water! Whether you live near a river, lake or community pool, summer is the time to seek refuge in the water. And cooling off isn’t the only reason to jump in, you can also burn a ton of calories - which most of us wouldn’t mind during bathing suit season! So, how exactly are you going to burn those calories? With Opportunistic Exercise. Opportunistic Exercise is adding movement to your everyday activities or looking at how you can do activities differently to increase the amount of effort you are putting in without increasing the time spent. Try my top five Opportunistic Exercises that will burn the highest number of calories in just 15 minutes, all while in the water! Swimming. I know this one isn’t original but you can get the best workout hands down by swimming. This low-impact activity helps you build muscle mass, while burning fat. If you commit to pushing yourself with a high intensity freestyle stroke you can burn up to 150 calories. Canoeing. Looking to tone your back and arm muscles? Then grab an oar and start rowing vigorously. You will start bulking up the muscle while losing the calories, burning around 180. Paddle-Boarding. This sport has become very popular over the last couple years and for good reason! In addition to being a fun, family-friendly activity you will have quite the upper body workout, while burning close to 60 calories.
Skiing. Whether you are water skiing, wake boarding or skurfing all of these activities are high on fun and muscle building. Skiing is a great way to work your upper body, as well as your core. Burn 85 calories on average. Treading. Remember being at summer camp as a kid and the counselors required you to tread water as part of your swimming safety? Then you probably recall how difficult it is! Treading water might not be as much fun as the other activities on this list but it will burn a solid 150 calories. With so many fun choices for adding Opportunistic Exercise to your summer plans, I am leaving you with no excuses for looking and feeling your best! *All calorie averages were found using Calorie Lab and an average weight of 150 pounds. Adjust accordingly for your own height and weight and specific activity level; the calories listed are broad averages.
Andrea Andrus is a Certified Health Coach with a passion for living her life to the fullest and bringing as many women along with as she can! Andrea received her Health Coach Certification from Dr. Sears Wellness Institute, and she also holds a Bachelor’s degree from the University of Central Florida and a Master’s Degree from the University of South Florida. If you want to learn more about Andrea check out her website at www.andreaandrus.com or follow her on social: @akandrus and @opportunisticexercise.
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Tricep Lunges Objective: These are great for sculpting the back of the arms and developing trunk and scapula stabilization while focusing on lower body stabilization.
Setup: From parallel stance, step the left leg back to a lunge. Square off your hips and shoul-
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Shoulder pain is a very common problem in the swimming athlete. The shoulder joint is so vulnerable to injury and problems during swimming because it is an inherently unstable joint and upper extremity force provides the vast majority of propulsion. As a result, swimmers are particularly prone to shoulder injuries. Injuries to the shoulder joint as a result of swimming can usually be attributed to one of three factors or a combination. Overuse or overtraining is usually a factor. Poor mechanics and technique may also contribute to these problems. And finally, anatomic or genetic characteristics may contribute as well. Structures inside the shoulder which 10
may be injured include the rotator cuff, the labrum and/or capsule, and the long head of the biceps tendon. The rotator cuff may become irritated as a result of “impingement” of the muscle tendons underneath the acromion during the swimming motion. Excessive loads may be placed on the labrum surrounding the shoulder socket as muscles become fatigued resulting in injury. The biceps tendon which runs along the front of the shoulder joint may become inflamed or partially torn as well. Prevention of these injuries involves several approaches. First, a sensible training regimen is important. Most of these injuries are related to muscle fatigue due to overtraining. Cross
training to maintain cardio fitness can reduce stress at the shoulder joint. Second, a strengthening program should be incorporated for the rotator cuff muscles and muscles that stabilize the scapula (shoulder blade). This will reduce hypermobility of the shoulder joint which may result in inflammation and injury. Core strengthening is also important because abdominal as well as upper and lower back musculature are needed during the swimming motion. Attention to proper mechanics during the stroke, especially freestyle, butterfly, and backstroke, are essential as well. The good news is that in most cases “swimmer’s shoulder” will respond to simple treatment. Complete rest or
decreased training is the first step. Ice is recommended to reduce inflammation along with anti-inflammatory medication such as ibuprofen. After pain subsides, an exercise program to regain motion and strength followed by a gradual increase in swimming will usually be successful. If pain persists, it may warrant an evaluation by your orthopedic surgeon. Don’t let “swimmer’s shoulder” keep you out of the water! Prevention is the best way to avoid these problems whether you are a recreational swimmer or training for your next triathlon! Be safe in and around the water and enjoy your summer!
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Marathons: Are You
Thereâ€™s no question that preparing for a marathon requires dedication and training. What many marathon runners may not be aware of is that they can actually over train. Overtraining will actually hinder you in your training and prevent you from having a peak performance. Preparing for a marathon is a taxing physical experience and it is very possible to push your body beyond what it can handle. It is common for overtraining to occur when you donâ€™t give your body enough time to rest. In fact, pushing your body beyond what it is currently capable of doing is a major root cause of overtraining. If you have a set marathon date, you might feel the pressure to get in enough workouts before the day of your big race. However, if you end up over exerting yourself, your ability to 12
race will be severely impacted. You also might have personal goals that you arenâ€™t sure you will be able to meet. Increasing your training will more than likely be counter-productive and hinder you from achieving your goals. The best thing you can do is develop a training plan that will prevent overtraining, be aware of the signs that accompany overtraining, and be prepared to alter your training schedule to give your body the rest it needs. Although there are ways to recover from overtraining, the best thing that you can do as a runner is create a training schedule that prevents you from getting to that point. There are several key elements that every marathon training schedule should have in order to effectively prevent overtraining. The first rule is to always keep your easy
days as easy days. Whether you feel like you could run a full marathon or struggle to get your foot out the door, make sure that the easy days in your training plan really are easy. By doing this you will ensure that your body recovers from difficult workouts. Another important key is to incorporate rest days into your plan. Whether this looks like taking a day off of running, doing cross-training, or other light physical activities, you need to have time to rest. Two beneficial cross-training activities are bicycling and swimming. These activities will give your muscles time to rest and also develop different forms of strength and endurance. Unfortunately, sometimes you are not able to prevent overtraining. There are several symptoms of overtraining. The first indicator is feeling tired on
most of your workouts and struggling to finish them. There is a big difference between struggling to finish a workout due to its difficulty and struggling to finish due to overtraining. If you are halfway through your training and having a hard time finishing workouts that you could do previously, you are overtraining. If you have found yourself consistently feeling sluggish during your workouts, it is most likely due to overtraining. This is one reason why it is helpful to have a running journal where you record your runs. This will allow you to see if you just had a rough workout or if there is a pattern. Another way to tell if you are overtraining is by your mood, health and sleep. Just like a healthy amount of fitness will typically make you feel better, pushing your body too hard has an impact on how you feel. This can be seen through general moodiness, headaches, and feeling depressed or
stressed. Another indicator of overtraining is if your overall health is suffering. Your body’s immune system is also weakened through too much physical exertion. If you’ve gotten the same sickness, such as the cold or a fever, several times during your training plan, the cause could be that you are making your body work too hard. Difficulty sleeping is another possible sign of overtraining. All three of these indicators can also happen because of unrelated reasons, but if they are happening at the same time or coinciding with sluggish workouts, overtraining may be the true culprit. The best way to recover from overtraining is quite simply to give yourself time to rest and recover. While many runners struggle with taking enough time to recover, this is absolutely essential if you want to have a successful marathon. Taking the time to rest will pay off when you are able to run your
marathon in top shape. There is no set time limit on how long you should focus on recovering. Each runner’s need for rest will vary. A good way to begin your recovery process is through scaling back how often and far you run. If you’ve been training six days a week, you will want to consider taking it down to four days a week. Your workouts should also be less physically taxing. For every difficult workout you have, make sure that you also have an easy/recovery workout that you do. In order to keep your fitness level at a high level, you can incorporate cross-training. Strength workouts, yoga, and other physical activities will help make your body stronger as you recover. Listening to your body is one of the most important things that you can do as you recover. Taking it easy for a few weeks could be the key to having a successful marathon.
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Meal Planning Be Deliberate! Kate Rountree RDN, LDN
Acadiana Group So, you’ve decided to get healthy, start exercising, and lose weight! You start by thinking about what you’ve been eating, how you have been moving (or lack thereof!) and begin to formulate a plan of attack. You start off great by making healthier grocery lists, which result in healthier meals. You get more active by making a point to go to the gym or take a walk around the block several times a week. You’re feeling good and moving towards your goals! However, overtime, these behaviors become lax. Eventually, your healthful journey stops and so do your results. So, how do you continue the momentum, continue the change and produce long lasting results? By being deliberate! Deliberately planning meals and snacks, deliberately scheduling exercise, and creating an environment of success will be your ultimate ally in staying on a healthy journey! Think of your eating and physical activity as your monthly budget. We know how much money comes in and how much money needs to go out each month. If we overspend or spend impulsively, we may not be able to pay for life’s necessities. So, we plan in advance. We plan our grocery expenses, we plan our home expenses, we plan our family’s expenses, and so 14
on. We also consider our end goals. When do you want to retire and what kind of life do you want to live after retirement? What is it you are wanting to achieve? These considerations all help us determine our monthly budget. Eating is very similar to this! If we want to lose weight or live a healthier life, we MUST make intentional choices that align with these goals. Be deliberate, eat and move accordingly or we will not achieve the end goal. If we continuously eat impulsively without giving consideration to our choices or hunger or allow the snooze button to sabotage our exercise, then we will not move towards a healthier life. Pre-planning meals according to an eating schedule is key to staying the course. If we set up our environment for success, then we will succeed! Use the following tips to assist in creating an environment for success: • Set the 2-hour rule. Eat within 2 hours of waking and stop eating 2 hours before bedtime. Incorporating breakfast within 2 hours of waking will allow you to fuel your metabolism for the day and better control blood sugar levels throughout the day. Ending your day’s eating 2 hours before bed will allow you to adequately burn some of supper’s calories before entering a low metabolic burn state of sleep. • Set a schedule to eat approximately every 4-6 hours, never allowing you to go longer than 6 hours without eating. This only sets you up for overeating at the next eating time. • Make a point to plan a lean protein source and a serving of either a fruit or vegetables with each meal or snack to ward off frequent returns of hunger. • Take 20 minutes each Saturday or Sunday to plan you and your
family’s meals for the week and make your grocery list from there. Consider your and each member of your family’s commitments each week. You may only need to plan 4-5 meals with a few leftover nights that won’t require you to prepare an entirely new meal. • Pack your lunch the night before the workday. We are all pressed for time in the morning. Having to deal with packing lunches while prepping breakfast and getting yourself dressed is a recipe for disaster! • Build a better plate! Fill 50% of your plate with fibrous fruits and vegetables, 25% lean proteins and 25% fibrous minimally processed complex carbohydrates. Using this plate method is handy because it’s applicable in almost any setting. You can do this at home, at a friend’s house, at a restaurant, etc. • Make a rule with yourself and always eat on a plate or from a bowl. Eating straight out of a package only makes us overeat. We tend to lose sight of portion and often will not have the mental satisfaction that we do when we deliberately serve ourselves on a plate. • Eat only in the kitchen away from distractions. This will allow you to develop mindful eating skills where you are focusing on the task at hand and noticing hunger and fullness. Eating in front of the TV or computer or while reading will cause you to not pay attention to the cues your body is sending you. Being deliberate and intentional in your eating, meal planning, and exercise will allow you to easily stay the course of health. As my friend and colleague, Amber Saucier, RDN, LDN, often says, “Old habits produce old results!”
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Triathlon Training Swim
Dena Eaton While there is certainly a place for endless, non-stop laps in the pool, unless you are already a good open water swimmer, you’ll find that by the end of a few thousand meter set, you’ll be slow and gasping for breath. To become a strong swimmer, there are sets and drills that you should add into your training that will ensure you start strong and stay strong. Regardless of your fitness level, you should get into the habit of “watching the clock.” Most pools have an analog or digital clock at one end that swimmers use to time their intervals. Begin by watching for when the second hand is on the 12 and they leave the wall at that point. When you finish a 100-yard/ meter swim, glance at the clock to see how fast you were. After a few intervals, you’ll have a good idea of whether you swim at a 1:40 minute pace or a 16
2:00 minute pace. This time should be an average of your time over all the intervals and not just your fastest time; it becomes your base time.
Decreasing 100’s The 100-yard/meter swim is perhaps the most common in swim training. While some athletes swim 100 x 100’s for fun, others prefer to mix them in between longer yardage to provide breaks. Performing decreasing 100’s not only helps you train your body to swim at a consistent pace, it also is useful for adding on distance in small increments. Using your 100 yard/meter base time add 10 seconds. Begin the set by swimming 5 x 100 meters at that pace. By swimming at pace, you should arrive at the wall a few seconds before the next interval begins. For the first 5-10 100’s
you may arrive as many as 15 seconds ahead of time. For the next set of 5, decrease the time by 5 seconds and so forth. Continue to decrease the pace time until you can no longer arrive at the wall in time to begin the next 100. If on your first try you swim on 2 minutes and were only able to decrease to 1:50 before you couldn’t hold your speed, don’t worry; you still swam 1500 yards/meters. Try to do this set once or twice a week and the more you do, the easier it will be to add on more intervals at faster times.
Fast Start 100’s If you have already done a triathlon, you know that the energy on the start line is contagious. The only potential problem is that often swimmers go out too fast and find that they cannot hold the pace, which, in turn, means overall
times are increased as fatugue sets in. Going out fast has its benefits as it places you in front of slower swimmers and gives you space, but you have to train your body so that it doesn’t cause fatigue. Try adding in sets of 100’s where the goal is to intentionally go out too hard. Once your have swum 25-50 yards/ meters pull back and settle into your race pace.
Head Held High Drills Unlike the pool, open water isn’t marked with black lane lines that help you to zone out while they subconsciously steer you in a straight line. One skill that will set you apart from other swimmers is to be able to look up while swimming to “sight” the buoys. If you played water polo in school, then you already have swum 1000’s of laps look-
ing out of the water. If that wasn’t your sport, practice laps where you keep your head out of the water looking straight ahead while using the freestyle stroke. To keep yourself from sinking you’ll have to kick with a regular fast beat. As a part of this drill, it is good to know if you drift to the left, the right or stay on a straight course when you are swimming. Try a few laps where you close your eyes and see which way you swim without a line as a guide; this lets you know how to compensate while you are in open water.
through your race. Try to incorporate drills where you swim 100 and with a kick then kick only for 50 using a kickboard. Try to increase the beat of your kick so that your legs are propelling you through the water as much as your arms – after all your legs and glutes are the largest muscles in your body. Add in these drills throughout the week to strengthen your swim and to keep you fresh for the bike and the run. Remember, the swim is just the beginning and the more proficient you are, the less energy you will expend leaving more for the sprint to the finish line.
Kick Drills Some triathletes don’t kick because they are “saving their legs” for the bike and run. The opposite is true; by training to kick, you’ll find that they are stronger and less fatigued as you move
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Katie Frank , MS, LAT, ATC I have always heard that Polish people are sweaters. Not the thick, cold-weather garment, but perhaps the ancestry coming from the country of Poland may produce more sweat than others. I’m not positive where I heard this (even though I am mostly Polish, I don’t recall any of my family confirming) but it has always been a staple “fact” to me. Nevertheless everyone sweats! Regardless of your nationality it seems as if how in-shape you are determines how “much” you sweat. It just seems as if most of my t-shirts have lost their sleeves, sweatbands are pretty darn useful, and I have no business being in direct sunlight for too long. Without this seemingly annoying bodily function however, we would all fry from the inside out. The more I ponder the soggy phenomenon, the more I wonder how our culture has made sweat so disgusting. But, it kind of is, which is why swimming pools are so on-point. A great advantage to owning one or being a member of an establishment that has one is having the pleasure of submerging your hot self into the cooling water. If we take that a step further, what if you are already in the water when sweating occurs? Have you ever 18
noticed yourself perspiring while you are actually in the water? It’s almost as if it isn’t happening! Aquatic exercise speaks for itself, with the most beneficial component being how little stress these activities put on the body. Gravity is relatively unforgiving and the weightlessness of water helps us escape Newton’s Law. Older adults, pregnant women, the injured population, and all in between have taken to the water for quite some time. In fact most movement done on land can be replicated in a pool, including dancing. At the moment I’m talking specifically about a well-known type of dancing called Zumba. The dance party on land can be turned into a dance party in the pool! Land Zumba has gained its popularity by taking the “work” out of workout. Let’s not neglect the fact that cardiovascular exercise has an undertone of being unpleasurable. However, the interval-style, calorie-burning fitness party uses Latin and World rhythms to invigorate and liven up your exercise routine. There is really no need to be a good dancer, just fall in love with moving. And moving is what you’ll look forward to when the entire class is done in a nice, refreshing pool. Splash-
ing is encouraged. As I said, the class is done in water, about waist deep. Naturally, the deeper you go in the water the more difficult the movement due to water resistance. The instructor is on land, as the class is in the pool. Zumba’s usual fast pace is slowed down just enough so the movements can be done uniformly and with the right amount of conflicting motion from the water. Working up a sweat? Not a problem, the feeling of your workout gear sticking to your skin is gone. Interestingly enough sweat losses and overall rates of dehydration are lower here than seen on land. This doesn’t mean hydration isn’t necessary, just less so than if you were dry. Good to know. This aqua trend has yet to fully bloom at every pool so ask about it next time you’re there. Becoming an instructor is a fun, informative process. You can even have classes at your home if you wanted to. It doesn’t matter if you’re Polish, hyperhidrosis (excessive sweating) is fine and well with the calorie-burning crowd. There’s just something about water. It’s ability to overcome physics and keep up looking socially acceptable while getting our cardio in.
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ORIGINAL CONTENT RUNNING | FITNESS | TRIATHLONS | OUTDOORS | NUTRITION | EVENTS
THE BAYOU TECHE
While the muddy waters of the Bayou Teche are far from glamorous, The Bayou Teche Experience offers numerous tours that allow paddlers to enjoy nature and get moving with friends. In addition to choosing a route and whether to travel in a canoe or kayak, visitors can customize their tour in various other ways. Bayou tours are available in English, German and French, and can focus on the history of the bayou, the various plants and wildlife along its shores, or paddlers can simply take in the sites with friends by their side. Recently some major clean up by The Teche Project has helped propel the Bayou into a spot that attracts people from around the globe. The Bayou Teche Experience is owned and operated by Cory Werk, and Bayou Operations Coordinator for The Teche Project, Dane Thibodeaux, serves as one of the tour guides for the experience. Thibodeaux said, “I’ve put people in who hail from everywhere from Germany, to France, to right down the road in Parks or Cecilia. That Southern hospitality we have on the bayou is like no other.” Those taking part in the experience have the option to take a tour as short as one and a half hours, or as long as five days, which is how long it takes to cover the entire 135 miles of the bayou. Since The Bayou Teche Experience is based out of Breaux Bridge, a typical route involves placing paddlers about two and a half hours north of head20
quarters, in Cecilia, and allowing them to paddle downstream, back to their cars. Before placing paddlers in the water, tour guides always review safety guidelines and paddling techniques, so that even those with little to no experience on the water can feel confident steering their craft. Thibodeaux said, “We help them to understand the three points of contact and make sure everything is safe. Plus, the boats we have are very stable. I’ve tried to flip them a couple of times and it’s difficult.” Even the most inexperienced paddlers don’t have much to worry about though, because the 2-1/2 MPH speed of the bayou, naturally moves paddlers forward, even if they stop paddling. For seasoned paddlers, who are ready to take on the challenge of the entire 135 mile expanse of the bayou, the five day trek is possible. Canoers who have completed the feat before have camped out as well as stayed at local bed and breakfast spots along the route. Thibodeaux said, “I wouldn’t suggest pulling up at the house and saying, ‘Hey I want to do a five day 135 mile tour,’ because it’s pretty tough even for skilled paddlers, but with a little planning it is possible.” For shorter day trips, paddlers have the option to check out local eateries and breweries located along the bayou. Thibodeaux said, “If they start off in Cecilia they can stop at Poche’s and grab a lunch, or a link of boudin and
a coke. Paddling to The Bayou Teche Brewery to have a beer from a local brewery is also a pretty significant part of that experience.” Chief Biologist, Bill Fontenot, leads the Natural History & Wildlife and the Birding Tours. Fontenot grew up in the area, but only gained an appreciation for nature in the Acadiana area after moving back home. Fontenot said, “The vast majority of people who request me are not from here, and I enjoy seeing them taken aback by the diversity of life that we take for granted here. There’s a difference between biking through, or canoeing really fast through it, and actually stopping and studying it. Normally we do tours at sundown, and on Lake Martin, the cypress, clouds, moss and everything reflecting off the water
makes it an amazing scene to behold.” By the end of the summer, Thibodeaux hopes paddlers will be able to enjoy the new trailhead facility, complete with bathrooms, and floating docks under construction in Breaux Bridge. The $250,000 project was funded through Louisiana Trails and St Martin Parish Tourism, and has been in the works for the past four years under the direction of The Teche Project. Since the docks rise with the water level, they allow paddlers to pull themselves out of the bayou no matter how high the water levels get. The stops you choose along the route may just even out the calories you burn from canoeing, but Thibodeaux believes this is a vital part of the experience. “The food, the music, the beer and the museums are all things people enjoy about the Bayou Teche Experience,” Thibodeaux feels that allowing peo-
ple to get up close and personal with the waterway is the best way to help them discover a beautiful resource in their very own backyard. “Being able to see the bayou from water level is a completely different experience,” said Thibodeaux. “Getting people out on the water to show them the beautiful live oaks, cypress trees and the animals that live along the shore, gives them a totally different perspective of what The Bayou Teche is, and how important it is to this area.” For more information about how to book a tour contact The Bayou Teche Experience at 337.366.0337, or check out their website at:
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BEER BOUDIN DONUTS september 17, 2016 lafayette.louisiana fatseaux5k.com
G N O R T S Life THE
Lizzie Ellis NASM-CPT “So we’re doing this then? We’re finishing? Are you sure? Seriously?” These were just a few of the questions going through my head as I trekked my way through Chicago for 39.3 miles over two days. “Why the hell did I sign up for this?” Luckily, I wasn’t alone in my torture. I was one of more than 2,000 people who had signed up for the Avon Walk to End Breast Cancer. The walk takes place over two days with a 26.2 mile walk on day one and 13.1 miles on day two. I had made the trip to the Windy City with a group of friends and veteran Avon walkers who tried to give me an idea of what to expect. They said I’d probably get blisters (luckily, I did not have any issues with blisters) and everything would hurt. Yep. I was hurting early. By mile five I thought, “how am I going to finish this?!” As we walked on I couldn’t stop thinking about the pain in my feet, 22
Walk With Purpose
hips and calves. I had run a marathon before, but it was easy in comparison to this. I thought about all those people whom I had told I was doing this walk and had responded with “oh, you’re just walking? That won’t be bad.” Once we passed the halfway point on day one I couldn’t stop thinking about quitting. Each mile marker I passed I thought, that’s it. I raised my $1,800 and I can quit whenever I want. If it hadn’t been for the other women in my group, I probably would’ve quit. I knew they had done this walk before. The whole walk. Some of them just once and others half a dozen times or more. I couldn’t be the one to quit on the first try. One thing I tried hard not to think about was why I was doing this walk. I knew if I did the emotions and tears would come. When I was in high school my mom was diagnosed with breast cancer. It was caught very early and her prognosis was good. She underwent a
lumpectomy followed by radiation and chemo. I don’t remember her getting very sick from treatment, but I know there were many times she didn’t feel 100%. That didn’t stop my mom from being involved in all of my school activities and getting me where I needed to go each day. She didn’t miss a beat. She even went to her favorite exercise class a few times with her chemo drip bag. As a teenager it was easier for me to deal with the whole thing by not dealing with it. I knew she had cancer, but I knew she’d get better. I was in my own little world and didn’t recognize truly how difficult it all was or appreciate all she did for me despite being sick. Cancer treatment is serious business and she handled it like a champ. I was walking for her and all those mothers, wives, sisters and friends who didn’t let cancer slow them down. My mom has been in remission from breast cancer for 12 years. This spring that all changed.
In March she went in for a routine physical and her blood work showed low white blood cell counts. She had just recovered from a cold, so her doctor thought that was the reason for the low count. He did another blood test anyway. Her counts were even lower. Then a bone marrow biopsy revealed she had leukemia.
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The worst part? Her doctors can say with absolute certainty that this leukemia was caused by the chemo drug she was given during breast cancer treatment. It is a known side effect of this particular drug, but only affects a small percentage of people.
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She immediately began treatment. Friday, the day before the walk, I found out she was in remission. The treatment was working and her blast counts were in the normal range. She is not cured, but it is under control.
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Getting that news right before taking on 39 miles reminded me why I was doing this in the first place. Walking 39 miles is nothing compared to fighting for your life. I saw men and women, young and old, some even survivors who just finished treatment all soldiering on and I knew there was no excuse I could possibly come up with to quit. Seeing countless people proudly displaying their pins showing how many years they had done the walk and race bibs telling who they were walking for made it all worth it. In the end, the Avon walk in Chicago raised $4.1 million to help fund research and provide early detection and treatment for women in need. I may have only played a small role in that, but every step counts.
(337) 304-1463 firstname.lastname@example.org www.studiogeaux.net
We’ve all been impacted by cancer at some point in our lives and if you haven’t yet, you will.
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ORIGINAL CONTENT RUNNING | FITNESS | TRIATHLONS | OUTDOORS | NUTRITION | EVENTS
to Mindfully Avoid Vacation Weight Gain
RDN,LDN, CSSD FOODTHERAPYONLINE.COM It’s vacation time which means it is time to kick back, relax, and indulge in the pleasures of life! While it is normal to indulge a little over summer vacation, a recent study published in the journal Physiology & Behavior, found that short vacations result in significant - and long-lasting - weight gain. This was true even when participants increased their physical activity while on vacation. But please don’t be discouraged by these findings! This month I am sharing mindful eating tips that are easy to implement and can actually prevent weight gain.
Avoid going on a restrictive diet before going on vacation. This may be the opposite advice you expect to read but the truth is, restrictive dieting and rapid weight loss only sets you up to for rapid weight re-gain. The restrictive dieting cycle not only wreaks havoc on your metabolism, but it also sets you up to over indulge once the “diet” is over.
Be mindful of portions. From mindlessly snacking on chips and cookies to eating out with family and friends, large portions contribute to excess calorie intake. Consume more calories than your body burns and you will gain weight. One of the best
Group ways to prevent vacation weight gain is to be aware of portion size and share your meals with others!
Stay hydrated. On vacation (or really anytime) it is very easy to confuse hunger with being dehydrated. Stay hydrated by drinking water throughout the day. One simple tip is to drink eight ounces of water before and after each meal.
Pay attention to physical hunger and fullness cues. This is a biggie! One that is all too often ignored on vacation because the common thought process is “I will save my calories for later.” This thought process usually backfires and results in overeating.
Stay Fit On The Go
Ignoring your hunger will lead to a decrease in will power (because your body is hungry) and an increased chance you will over consume at your next meal. Pay attention to both hunger and fullness cues because they can be used as your body’s compass on when and how to fuel your body.
Be in the moment. Wherever you are or whatever you are doing, stay present. Taking a walk on the beach with a loved one? Walk on the beach, listen, and talk with each other. Swimming in the pool with your kids? Stay present with them and stop thinking about your to-do list or even worse the comparing your beach body to other beach bodies that are around you.
More Mindful Vacation Tips:
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By: Owner, Laurie Driggs Fontenot
Right around May 15-ish, the Ninety-Two West staff rallies around a JUMBO calendar to review the blissful but oh-so-stressful subject of summer. It’s filled with vacations, kids’ camps, client deadlines, AND travel for work. From June 1 - August 31, some of us at 92W have been known to live out of luggage. Between the floating germs of airplanes, hotels, and the anxiety of travel, you’re on the fast track to getting sick. And you’re definitely taking in more calories than burning when sitting on your keister for 8-10 hours at an expo or meeting.
Watch alcohol calories. Drinking a lot of alcohol every day can have a significant impact on your weight over the course of time.
Over the years and several lessons-learned later, I’ve gathered some tips that boosted my immunity and warded off calories (most of them) while traveling:
Wear a pedometer. According to Dr. Susan Albers, author of Eating Mindfully, vacation is the perfect time to wear a pedometer, as research has shown that people who are mindful of their steps tend to lose more weight.
1. The obvious. Buy at least 2 packs of Airborne and take the allowed dosage on days leading up to and during your trip.
Pack a cooler and bring your own snacks. Toss in fresh chopped fruit and sliced veggies. This simple strategy will keep you from mindlessly munching through a bag of Doritos! Buy single serving portions. If Doritos are calling your name, buy the single serve snack bags to enjoy! Fun size snack bags is an easy vacation strategy to help manage portions and overall calorie intake. Bring something to do. Vacation is a great time to catch up on favorite hobbies such as reading or scrapbooking. Keep your hands busy and mind off the munchies all while doing activities that relax and rejuvenate your mind and soul. Stop eating when you are comfortable...not full. Just because you are on vacation does not mean you have to finish your plate! Enjoy the people and embrace the moments that surround you!
2. Pack a thermos, and drink as much non-Airborne infused waters as you can. 3. The other obvious. Pack healthy snacks or buy them at the airport. I know many have added sugar, but it’s better than the alternative of fast fries and a burger. 4. When you get to your hotel, put on your “tennies” right away even if you’re tempted to relax or pull out the laptop. Personally, I don’t like hotel gyms so I either pull up DailyBurn.com ($13/month) or go for a run if locale is safe. 5. Hang with other healthy people! Suggest walks for lunch and sit next to them at dinner. I LOVE food, but I’m less likely to chow down on pasta if I’m with the salad patrons. 6. This is nit-picky but try using a backpack as carry-on. They’re great for several reasons. The weight of your “stuff” is evenly distributed across your back so you’re more comfortable to stroll. You can run faster if you don’t have time. And there’s SO many stylish options out there - said in my cool mom voice.
STEM CEll Therapy in Acadiana In 2007, I opened my Regenerative Medicine practice in Lafayette, La: TotalCare Health & Wellness Medical Clinic, with the idea to give patients alternative options to the standard/allopathic, disease-based approach. I had become disenchanted with the limited options of pharmaceuticals-to-surgery, which oftentimes led to inadequate outcomes, leaving people with continued pain and dysfunction, and being told “just go to Pain Management”, which meant they’d be placed on powerful narcotics (“zombiefied”) for the rest of their lives. I knew, personally, there was a better way as I sustained neck and low back injuries as result of an automobile accident in 2003, which left me with herniated discs in both areas. After “failing conservative treatment” it was recommended by my treating Orthopedic surgeon at the time that I undergo spinal fusion surgery in both my neck and my low back. I thank God daily that I chose to forego those recommendations – now 12 years ago – and look into Regenerative Medicine. I subsequently had Regenerative Injection Therapy in my neck and low back and was able to – at least for the last 12 years – avoid major, potentially career-ending spinal surgery. As you might imagine, instead of career-ending, this experience was life-changing! My eyes had been opened. Much of what I had been taught and understood about Sports/ Orthopedic injuries was not only challenged, but turned completely on its head! I dedicated myself at that time
to learn all I could about Regenerative Medicine. For the past 12 years, I have traveled the world in search of more information – for the best – the best educators, the best science, the best techniques, and the best clinical outcomes for patients. What I settled on after complete review was Regenexx.
What is Regenexx? Regenexx is a company devoted to an approach to Sports/Orthopedic injuries and Musculoskeletal pain which aims to stimulate healing of the damaged tissue, and produce the most optimal functioning of both the tissue and the person as a whole. Regenexx physicians utilize a set of Regenerative Injection Techniques, including platelet-derived growth factors, bone-marrow stem-cells, and adipose tissue grafts, combined with Regenerative Medicine Techniques and Regenerative Rehab techniques to create optimal outcomes for patients struggling with both acute and chronic musculoskeletal issues. Regenexx is THE world-wide leader in interventional orthopedic stem-cell procedures, having performed > 21,000 stem-cell procedures since 2005, and produced more published clinical research studies than any other physician group on the planet. We have an independent, 3rd-party IRB (Institutional Review Board) which collects and analyzes clinical outcomes data from each and every patient who receives Regenexx stem-cell procedures. The Regenexx Physician Network
is an integrated network of 30 clinical sites in the United States and Australia with more than 40 Regenerative Medicine physicians performing the Regenexx procedures. This network is composed of very select group of international experts passionate about this burgeoning field and from various disciplines of medicine: Sports Medicine, Orthopedic Surgery, Physical & Rehab Medicine, Anesthesiology-Pain Medicine, and Rheumatology. In closing, I hope you’ve found this column informative. I have tried to lay out an introduction to the new and fascinating world of Regenerative Medicine in hopes to make you aware of 1 simple fact: You have options! Get back to doing the things you love, faster and without surgery!! Regenerative Medicine programs at TotalCare Health & Wellness in Lafayette may be the solution for you. For more information, please visit our website: www.TotalCare-La.com or call our office for a consultation at 337-2647209.
Thomas K. Bond, MD, MS
Dr. Bond is the exclusive provider of the Regenexx procedures in Louisiana, was the first physician to perform US-guided Regenerative Injection Procedures. He has performed thousands of such procedures and is recognized internationally as a leader in the field.
REGENEXX ORTHOPEDIC STEM CELL PROTOCOL OUTCOME DATA
1482 TREATED PATIENTS
REGENEXX ORTHOPEDIC STEM CELL PROTOCOL OUTCOME DATA
KNEE ARTHRITIS 0
FALL 2015 DATA
DRESSING The patient results detailed on this infographic are WALKING SPORTING ABILITY mostly MEN , who are MIDDLE AGED and only
(13 - 92)
(15.8 - 55.8)
slightly OVERWEIGHT (BMI>25).
Whatâ€™s important here?
(100 - 350)
HEIGHT (49" - 79")
The red graph above shows a decrease in pain after Regenexx-SD treatment. The graph above illustrates the average pain scale report pretreatment and at various time point post treatment (range from 0, no pain to 10, worst pain).
76% Patients with available pain scores were 1482, 643, 832, 651, 417, 224, 116, 29 - at the sequential time points (starting at pretreatment and ending with 36 months post-treatment). 68% 67% 68% 70%
The red graph represents the percentage of patients who reported >50% relief at various time points after the procedure. For example, at 36 months 70% of patients who responded reported blue the right shows a increase in function moregraph than 50%to relief.
The observed after Regenexx-SD treatment.
Mean Improvement of All Patients
from no relief, to 50% relief, to 90% relief the mean of all of
The average LEFS score is illustrated below from before to after The blue graph represents the mean reported relief at the procedure at various timethe points. In this scale, higher scores various time points after procedure. For example, patients at 12 months may have reported anything equal more function. was 55% improved. Patientsthose withreports available LEFS scores were 1286, 567, 735, 578, 390, 212, 109, 19 - at the sequential time points (starting at pretreatment and ending with 36 months post-treatment).
It should be noted that this dataset contains both Regenexx-SD
63% PATIENTS IMPROVEMENT
Percentage of Patients Reporting >50% Improvement
Lower Back Relief Vera Riley With a lot of us spending hours a day in chairs, our lower backs are getting more and more weak. Compounded by the fact that our upper backs and necks tend to hold muscle tension and our hamstrings are always tight, there are a lot of strained and contracted muscles pulling on the lower back.
Forward Fold Bending at the hips, the forward fold takes all pressure off the low back, lengthening the spine and offering release. In this pose focus on letting the arms hang naturally, rather than trying to pull oneself toward the toes.
Extended Triangle Pose This pose strengthens the quads and hip flexors, both necessary to building up strength in the low back, with the stretch focused on the hamstrings and adductors. By engaging the glutes and reaching, we are adding length to the spine and reversing pressure added by prolonged sitting.
We leave our jobs and go complete workouts where we are running, jumping and lifting heavy objects, all the while putting pressure on our low back. If our muscles are not properly stretched out and relieved, the tension is likely to cause a strain, pulled muscle or further injury.
The sequence of the cat and cow poses help to warm up your torso and strengthen and stretch the upper and lower back. When entering into cow pose, be sure to slide shoulder blades down the back rather than trying to get an extreme bend in the low back. This will give you a smooth and painless extension.
By releasing tension in the legs, glutes and upper back, we can combat lower back issues. These yoga poses are ideal for relieving lower back pain and building up muscle to support it.
Downward Facing Dog Flowing into downward dog offers rest and release in the glutes and hamstrings, while strengthening the upper and lower back. Focus on sinking heels toward the floor, engaging the core and pressing evenly into both hands.
Cobra Pose A popular and easy back bend, cobra pose opens the chest and strengthens the upper back. Draw the shoulders down the back and focus on keeping the back of the neck long and lifting yourself with your upper back muscles.
Pigeon Pose With the ability to get great stretches in the inner and outer things and the glutes, this is a difficult pose and may require a block to be placed under the knee. Do not forcefully go into pigeon pose, but let your body breathe into the pose and sink deeper. After doing this pose, the low back should feel a great release since the glute muscles will be thoroughly stretched. 28
Sphinx Pose Like the cobra pose, this is a great backbend. Sphinx pose is not a common pose but is an effective way to strengthen the upper and lower back muscles. Keeping the shoulders away from the ears, press evenly into the forearm to distribute weight and allow for easier breathing.
Legs Up the Wall This is a favorite relaxation pose. Anytime you need to get to sleep fast, do this pose! Making sure your glutes are touching the wall, relax your upper body and breathe into straightening your legs as much as is comfortable. Legs up the wall pose is perfect for stretching the glutes and hamstrings.
Staff Pose This simple seated pose might not look like much, but it requires strength to sit up straight in this position. As long as your sits bones are in contact with the floor, balance should be easier and allows for a deeper hamstring stretch. There is no need to bend forward in this pose; simple hold the position.
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Child’s Pose The ultimate in relaxation poses, child’s pose stretches and lengthens the lower back, glutes and shoulders. Drawing shoulders down the back, focus on really sitting into those hips and making the stretch deeper. The arms can either rest at the sides or you can raise them long and ahead of you for extended child’s pose.
Bridge Keeping the knees stacked over the ankles and the shoulders away from the ears, lift your hips and you will feel the stretch in your quads and strength building deep in your lower back and glutes.
Reclined Pigeon This pose relaxes the spine and stretches the hip adductors and abducts as well as the glutes. The hips are the tightest area on our bodies and hold a lot of tension and stress that translates to the low back. This pose will help relieve that.
Supine Spinal Twist Twists are perfect for stretching out the upper and lower back. With this twist, focus on keeping both shoulders squarely on the floor and you will feel the release and stretch in the hip and back.
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10 Reasons to Love CrossFit Megan Eimers It’s been roughly 15 years since CrossFit burst onto the fitness scene and it doesn’t seem to be slowing down. The intense fitness program now has gyms all over the world, a popular televised athletic competition called “CrossFit Games”, and a loyal following that isn’t shy about singing its praises. If you are wondering why so many people seem to love CrossFit, these 10 reasons might help explain the obsession:
You Won’t Get Bored
If you are the type of person to get bored easily with workouts and give up, then CrossFit is worth giving a try. The short and intense workouts are challenging and vary each day, which is why they are called the WOD (workout of the day). Whether you’re doing deadlifts and squats or sprinting intervals, you will find yourself fully engaged with CrossFit workouts.
Results Can Appear Quickly
Some people see the results of CrossFit in as little as a couple of weeks. This will depend on many factors such as how dedicated you are to the workouts, in addition to how disciplined your diet is. Those who are already in shape often rave about
CrossFit because it finally gave them the muscle definition that seemed unobtainable in the past. While getting results quickly is great, the focus should be on your long-term fitness for the best success.
CrossFit is Challenging
CrossFit is designed to build strength and maximize endurance and it does this through workouts that are hard and fast. For instance, one day might have you doing as many pushups in a certain amount of time as possible. The following day’s workout is different, allowing your muscles to build while targeting another area. Those who aren’t used to giving it all they have will find the workouts both mentally and physically challenging.
The Community is Supportive
The workouts themselves can often seem intimidating, but the CrossFit community couldn’t be more supportive. No matter what your fitness goals are, the community tends to be incredibly welcoming and only want to encourage others to reach their goals. If you aren’t sure about CrossFit, many CrossFit gyms let you experience
a class for free so that you can get a better sense of what you might be signing up for and the community at your local gym.
You Will Probably Lose Weight
Many turn to CrossFit to gain muscle and improve their fitness level, but there is also a significant portion of people who simply want an effective way to lose weight. The short bursts of exertion in CrossFit workouts effectively torches calories and helps build muscle mass, which further enhances weight loss. The people with the most success in this area are the ones who stick to a healthy diet as well.
It’s Easy to Find a CrossFit Class
With over 13,000 gyms in locations all across the globe, it isn’t as difficult as it once was to find a CrossFit Gym (or “boxes”, as they’re known in CrossFit-speak). So many CrossFit gyms have sprung up across the United States that many people actually have their pick of CrossFit gyms to choose from. This convenience makes it that much easier to commit to a workout.
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It’s Good for Stress
It isn’t uncommon to hear about someone going through a tough time and turning to exercise to get their mind off of it. CrossFit can actually do your brain just as much good as your body. The high-energy workouts require you to focus your mind, taking your mind off whatever is troubling you, while the rush of endorphins that you get from the exercise will elevate your mood for long after your workout.
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The CrossFit Culture is Addicting
Some join CrossFit and do their own thing, while others completely immerse themselves in the CrossFit culture. In fact, the culture is so prominent that they have their very own televised competition called The CrossFit Games. From food recipes to workout strategies, CrossFit members love to discuss everything CrossFit and this culture can be addictive.
CrossFit Brings You Out of Your Comfort Zone
If you have never done a proper deadlift or you’re just new to exercise in general, CrossFit is here to help you break out of your comfort zone. There are always new things to learn and techniques to master in CrossFit. The empowerment that you get after nailing a new exercise will make you fall in love and keep coming back for more.
It Will Help You Achieve Your Fitness Goals
Whether your goal is to improve your performance in a specific sport or build muscle and get a toned body, CrossFit is an effective way to accomplish your goals. However, it should be said that achieving your goals isn’t going to be easy (if it is, you need to set better goals!). How effective you will be at accomplishing your goals will largely have to do with how good your CrossFit program is and how determined you are. With the right program and a good attitude, achieving your toughest fitness goals with CrossFit is completely doable.
WHY YOU SHOULD BE A
Dena Eaton The best part about racing a triathlon is that the intrinsic reasons for doing one far outweigh extrinsic ones such as money, fame, or approval from others. Here are 15 reasons why you should get out a try a triathlon. Hopefully, at least one, if not all of them will resonate with you.
Strengthen your Weaknesses
Get in Shape
Have you always wanted to learn to swim or to fly downhill on an aerodynamic carbon steed but can’t find a real reason to entertain a new sport with all of life’s commitments? Put a triathlon on your calendar and you’ll have a very reasonable excuse to get in the pool or join the Saturday training ride.
While getting in shape is something that you should do for yourself, sometimes a little extrinsic motivation doesn’t hurt to get the ball rolling. By signing up for a triathlon, you are “on the clock” so to speak as you’ll want to feel that you are ready to toe the start line.
Mix it Up
If you have a steady exercise or training regimen that is either lacking in the “fun” factor or just isn’t working toward your goals, be them fitness, weight loss, or general health, adding a new sport or training program might be just the way to keep you motivated.
Even the best athletes have weaknesses. By expanding your training to three sports, you will be strengthening your entire body, not just your legs or arms.
Learn a New Sport
Triathlon races place you in a pack of swimmers in open water, on long stretches of road tucked into an aero position, and finish with an oft calf-burning run. By doing a triathlon, you’ll be facing these challenges head on and crossing the finish line with a renewed sense of confidence in your abilities.
If going outside of your comfort zone doesn’t satiate your competitive side, think about a triathlon as a chance to see just how strong your can-do attitude is. Beyond the race itself, you’ll spend consistent, countless hours on the bike and in the pool training yourself physically as well as mentally.
Satisfy your Curiosity
Admit it. You’ve always been a little curious about that “crazy” sport that your friends participate in. Take a look for yourself.
New Gadgets and Gear
Who doesn’t love new gadgets? Whether it’s a new, wi-fi enabled GPS watch or a shiny new bike, triathlon gives you the perfect reason to go shopping. Your birthday wish list will never be lacking.
Meet New People
Perhaps one of the best things about triathlon is the people. Every race is an opportunity to meet people across all ages who have one common goal – to cross the finish line.
While there is most likely a local triathlon that you’ll want to race, it is truly an international sport. If you aren’t one to vacation just for the sake of relaxing, how about a triathlon destination trip? Arrive a few days early, race, stay to enjoy the local food, sites, and people. Some of the most popular domestic triathlon locations include: Memphis in May, the Chicago Triathlon, and Escape from Alcatraz. Work your way up to racing a 140.6 distance and toe the start line in New Zealand, Brazil, or Spain among many others.
Taking on the challenges of a triathlon in addition to everyday life will be inspiring to others around you. Whether you are trying to get your teenaged children outdoors and moving or be a positive example for your work colleagues who are glued to their desks, the time and rigor involved in training for a triathlon can inspire others to make changes.
Triathlon is a great way to get involved with fund-raising for a charity. Many triathlons feature associated charities such as Team in Training or the CAF Foundation (Challenged Athlete’s Foundation)
Check your Ego
Even though racing a triathlon will be inspirational, it won’t ever let your head get too big. Unless you are in the top 1 per cent of triathletes, you will always have someone swimming, biking, or running by you and more often than not, it’s someone that you’d never imagine to be fast. Triathlon is about racing your own race and staying within your abilities.
Compete Against Elites
There are very few sports where you’re able to mingle with elites. Triathlon is one of the exceptions. Pros race the same courses often starting mere minutes in front of the amateurs. Even though prize purses are increasing, triathlon still has a bit of a grassroots feel, with pros duking it out to make a living. You’ll find them to be friendly, and you’ll realize that they are human …even the pros have bad days.
If you don’t have a bucket list, you should. Not because you are planning an early demise, but because if you don’t write down your desires and dreams you may forget them as daily life takes over. Triathlon should be on your bucket list, and under it you should add everything else on this list!
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Martial Arts for Kids!
Jennifer Oland You are experiencing a rare, quiet moment with your children as you watch the latest installment of Kung Fu Panda. Suddenly your son jumps up and does a high kick, narrowly missing his sister’s head. “I’m going to be a karate master!” he yells as chops the air. “Me too!” shouts your daughter. “Can we go into karate, mom? Please? Pretty please?” You stare blankly at the two of them desperately trying to formulate a response. You know little about martial arts and what you do know isn’t encouraging. Since the only thing you can envision is Jean-Claude Van Damme punching his way through a line of criminals, you decide to give the kids an answer later. “Mommy needs to look into it” you tell them.
My Child Is Not A Fighter! It is a popular misconception that martial arts promotes violence and aggression in children. Hollywood movies would have us all believe that a trained martial artist spends their days leering at potential bad guys, 34
poised to attack at a moment’s notice. In fact, the opposite is true. Thomas W. Woodward, author of “A review of the effects of martial arts practice on health”, Wisconsin Medical Journal, reveals that research has shown the levels of aggression for youth at risk produce improvements after training in martial arts. The levels of aggression and hostility are further reduced the longer they participate. He emphasizes that these youth are forced to focus on the positive aspects of martial arts rather than using their newfound skills to exert power and control. K.D. Lakes and W.D. Hoyt, authors of “Promoting self-regulation through school based martial arts training”, Applied Developmental Psychology, extend this sentiment to all youth. They determined martial arts training results in improved self-regulatory skills, pro social behavior and higher self-esteem. “Research has found that there are psychological benefits to participating in martial arts,” say Beth O’Conner and Suzanne Johnson, parents of children in martial arts and PhD recipients in
Developmental Psychology from Stony Brook University. “Higher self-esteem, a more positive approach to physical challenges, more independence, greater assertiveness and a more respectful attitude towards others has all be documented as a result of martial arts training. Clearly, participation in martial arts has great potential to yield lasting benefits for our children.”
But Is It Really Exercise? There are a few naysayers out there that feel martial arts is a blast of movement followed by a lot of standing around. Why put little Johnny in Tai Chi when you can have him sweat it out on the basketball court? “The physical benefits of martial arts include strength, speed, balance, cardiovascular fitness and flexibility,” states Dr. Desmond Lew, Board Certified Pediatrician in California. Dr. Lew stresses that martial arts is a sport that offers overall conditioning of the body and does not emphasize height or size as a prerequisite to succeed. “For example, action
Not Just Fit, Healthy Too
15-30% after intervention compared with pre intervention.” Dr. Bluth is extending his program to include other diseases including asthma and obesity. “We are currently in progress towards applying martial arts into medicine as way to improve healthcare.”
“With respect to healthcare, there have been studies pertaining to the beneficial effects of martial arts in diseases such as rheumatoid arthritis, osteoarthritis, fibromyalgia among others,” says Martin H. Bluth M.D. PhD, National Medical Director for Kids Kicking Cancer. Dr. Bluth’s organization demonstrates the positive effect martial arts has on cancer and its effectiveness in helping children with cancer manage stress and pain. “Recent studies demonstrated significance among pediatric cancer patients who reported pain scales prior to and subsequently after KCC martial arts intervention. In those studies, pain scores were reduced by approximately
It is clear that martial arts benefit children psychologically and physically. But, before you sign the kids up at the nearest karate studio, be aware that not all martial arts schools are right for everyone. Schools vary by philosophy, style, cost and expectation of students. Visiting several schools is the best way to determine what is right for your child. “Check out their qualifications, training philosophies and watch carefully how they interact with the children,” says Stacey Nemour, black belt holder in Kung-Fu and highly
star Jackie Chan is only 5’8” and Bruce Lee was only 5’6”. They used their speed, flexibility and balance to perform their almost superhuman stunts.”
Keeping It Fun
respected martial artist. “Just because someone is an accomplished martial artist, doesn’t mean they have acquired the gift of teaching it to children in a healthy way. It should be a fun learning experience!”
t e G P
: g n i l d d a P
g n i d r a o addleb
ng i k a y a and K
Dren Asselmeier Paddleboarding has been growing in popularity over the last few decades as more people discover how fun it is. Kayaking has been a staple for many outdoors adventurers, especially people who like how quiet, portable, and easy to maintain they are. If you’re looking for an afternoon activity on the water or a new cross training staple for your running plan, these are some tips on how to get paddling—standing up or sitting down.
What is Stand Up Paddleboarding?
Some people call it SUP, but we call it a good time. To most people, paddleboarding looks like paddling a surfboard, which is somewhat accurate. The paddler stands up straight and uses a very long, single paddle to propel and steer a long, flat board on the water. The boards are built to be rather stable, but you still have to keep your balance. It looks like a surfboard, but they sport some specific variations to suit your activity and skill level. 36
Where Did SUP Come from? Paddleboarding has been around about as long as surfing. After all, an occasional surfer must have grabbed a paddle to navigate on their board now and then, right? Well, it caught on among water sports enthusiasts sometime between the 1970s–1980s, and has spread across the country in places that you could never surf. People love it because the boards are easy to transport, quiet and serene, and give you a good workout with no waves required. In 2013, paddleboarding was the most popular new sport to try.
How is it Done? Start in shallow water, but without the fin touching the ground. Begin from kneeling and then slowly move up onto your feet. Stand up straight with your feet slightly apart, parallel to your shoulders. Always hold the paddle with one hand on the top of the handle and the other one farther down the shaft. It takes lots of balance and more than a little core strength to move your arms
up and over the board as you paddle to move forward and steer. Go slow and take your time. Make sure that you get help from an expert so that your board is the right size, and right model for what you need. Once you get moving, SUP is tons of fun and you won’t even realize how much you’re actually working out!
What is Kayaking?
Most people know what kayaking is, but for you city folk who haven’t had the pleasure, a kayak is like a small canoe. Usually it seats one person who sits inside of an elliptical opening (unlike a canoe where the top is entirely open). You use one long paddle with fins on either end to propel yourself through the water and steer.
How is it Done? There is more than one way to get into a kayak. Some people prefer the stability of getting in while the boat is touching bottom and then they scoot
forward until they are free to paddle. Others prefer getting in without while the boat is floating. If you are new to this sport, getting in while the boat is floating freely means you are more likely to tip. Once you’re in, the hard part is over. Most kayaks have pedals or pegs where you can rest your feet and get a little more stability and control. Adjust those as needed for the length of your legs, and adjust the seat if you’d like. Then sit up straight, hold the paddle out in front of your chest, and alternate scooping on either side to move forward. Watch out for logs, and other kayakers, of course.
What Type of Kayak Should I Try? River kayaks are the typical hard body; plastic boats you see at sporting goods stores. They’re pretty inexpensive (around $300 and up, depending on how fancy you get) and generally light enough that one person can carry their own boat. They’re hard to damage, and can take a lot of abuse. Yes, I know from experience. River kayaks aren’t just meant for rivers, though. These boats are great on small lakes and ponds, but not recommended for rough waves.
Some kayaks you sit on top instead of inside. These ones are shallower with a spot for you to sit and rest your feet. If you’re lucky, there’s a cup holder! Sit on top kayaks are great for beginners and younger paddlers because of how stable they are. Tandem kayaks are longer and have seats one in front of the other so accommodate two people (or one person and one adventurous dog). Sea kayaks are meant for rough water and for slicing through waves. They’re much longer and thinner, usually with a smaller opening. Sea kayaks tend to be for more experienced paddlers as you need to learn how to flip them upright if you tip over. That’s a little too much adventure for some people!
Before You Paddle With any of these water activities, try renting the gear first. Lots of places rent boards and boats. Plus, retailers and liveries are more than happy to give you advice and even a quick training session. Always follow safety instructions and wear your life vest. Have fun paddling!
MOTIVATION TO EXERCISE So, it’s summer time! Kids are out of school, routines are a little different, vacations, work, etc. can all wreak havoc on your motivation to exercise. Maybe, you were in a good fitness routine before all the summer craziness hit! Or, maybe, you are looking to get into a fitness routine because you want to make lifestyle changes and/or you have a goal in mind. Here are 8 ways you can stay motivated this summer: 1. Set small goals. Lifestyle changes are progressive. There is no end to them. This is why DIETS don’t work, there is an end. Take a day by day approach by trying to achieve a goal. 2. PROGRESS, not PERFECTION. It takes time to reach your goal. Focus on your progress day by day. Not your end result. You will have slip ups, the key is to get back up and keep going forward. Not, throwing our hands in the air and giving up. 3. Have FUN! Yeah, when it comes to exercise, have FUN! Find something that you enjoy doing. If you go on vacation, take an aquatics class, try out a local gym, go for a run on the beach, ride bikes or take a hike. 4. Accountability. Find a partner to exercise with you. Meet up with a group of friends for a walk and/or workout, or hire a personal trainer. 5. Be positive. Positive thoughts will generate positive behavior. So, next time your nasty thoughts say, “I’m tired, I don’t feel like exercising!” Turn that into a positive affirmation, “I’m tired, but I will have a whole lot of energy once I get started!” 6. Visualization. Close your eyes and visualize yourself, looking and feeling great!
7. Inspirational quotes. Choose a couple of your favorite quotes and put them on your smart phone and keep saying them to yourself. Here are two of my favorite, “If it does not challenge you, it does not change you.” “It’s not about where you start, it’s about where you finish.” 8. Eat Healthy & Drink Water. Studies show that eating healthy helps with motivation because it provides your body and mind with the proper fuel it needs to feel good. It is a great feeling when you get all your natural vitamins and minerals from healthy food sources. Drinking water will help prevent dehydration from hot summer days. It will also flush out the toxins and help restore energy. Studies show that exercise has many benefits, such as: Lessens stress, heart health, energy, boost brain power, prevents and helps diseases, helps the aging process, and much more. Let’s face it, we all have different priorities in life, but we all have the same amount of time. It is what you choose to do with your time that will benefit you. So, get motivated to exercise that will create peace, balance and strength into your life!
Nichole Barras, BS, CLC, CPT www.healthybodiesonthego.com
~ A health and wellness professional that helps people achieve a
quality of life through fitness, nutrition and behavioral health.
Half of the new year has already zoomed right by us. We are at a point where schedules change, activities are more spontaneous, and we plan according to those around us. Being more productive in the present can aid in taking an approach towards our health and wellness where external factors do not diminish the path of our fitness journey. Below are my top 3 ways to not place disorder on top of fitness during the summer while allowing the gift of health and wellness improve your well-being.
The goals that you set back in January have either been consistent or fizzled out. Look back at the “why” behind the reason for setting that goal. Take the time to structure your experience towards achieving your goal according to your current fitness level and your schedule in order to progress consistently.
Plan out your next day the night before. Take into account the most efficient time to be active based on the tasks you may have at hand. Fit in activity depending upon the environment that you will be in. Pack extra clothes, healthy snacks, and deodorant. Smell good as you achieve your goal because it’s a great way to stay in shape.
With the Christmas in July spirit in mind, you may be gratified in sifting through those goal-oriented presents that you received in December. In all likelihood, you may have some active wear with tags still on them or some unopened headphones. If you believe that you can apply them to your routine than the sleigh bells will be jingling all my over again! If not, give your unused gift to a friend. You may receive a workout buddy in return! Victory loves company!
ETHAN SMOORENBURG 39
…Shoulders, Kn A Practical Brief on Supplementation for Joint Health
John Colvin Glucosamine, Chondroitin, MSM… these are the usual suspects of the joint supplementation market. But are they worth your buck? Disclaimer: I am not a doctor. I’m just a guy with an English degree who likes science. Fortunately for the quality of this article, I was able to interview local rheumatologist Dr. Ladislas Lazaro IV to confirm the facts.
Glucosamine is an amino sugar derived from shellfish. It typically comes in two forms when sold commercially: glucosamine hydrochloride, and glucosamine sulfate. Numerous studies have been conducted to determine the efficacy of glucosamine. After digging through some of the studies available for review at examine. com, It appears that 1,500-3,000 milligrams of glucosamine daily (preferably taken with food) can be effective in reducing moderate to severe pain in those with osteoarthritis, aged 45 and up, when taken for an extended period of time (usually greater than six months). It seems that those with higher baseline levels of pain entering the studies experienced more relief. It’s worth mentioning that the studies 40
reviewed seem to indicate that glucosamine sulfate, as opposed to glucosamine hydrochloride, is the more effective compound. To put this in perspective, many of these studies compared the relief experienced by the volunteers to either celecoxib (Celebrex, a non-steroidal anti-inflammatory drug, like ibuprofen) or acetaminophen. Some studies, however, found that glucosamine was unable to outperform placebo in double-blind trials up to six months in length. More than half of the studies reviewed indicated at least some level of effectiveness, but the effects generally fall into to the category of “minimal statistical significance,” which is to say: don’t expect any miracle healing. Dr. Lazaro pointed out that while the research supporting glucosamine’s effect on pain has been varied in its findings, studies have consistently shown glucosamine to have a positive effect on the preservation of the volume of cartilage in the joint. So if there’s a history of arthritis in your family, adding glucosamine to the shopping list as a preventative therapy might be in your best interest.
Chondroitin is a derivative of chondrin, a gelatin-like substance contained in cartilage, where it contributes to cartilage’s resistance to compression. Chondroitin sulfate is the compound you’ll typically find in supplements, where dosages tend to range from 600-1,200 milligrams daily. Per examine.com, fewer studies corroborate the efficacy of chondroitin, although some studies note a synergistic effect when stacking chondroitin with glucosamine. Even still, meta-analyses of the studies on chondroitin tend to conclude that there is not enough evidence to support chondroitin’s effectiveness over placebo, in most cases due to either inadequate sample sizes or poor study design.
MSM (methylsulfonylmethane) is a sulfur-containing compound used for numerous medicinal purposes on account of its anti-inflammatory and anti-oxidative characteristics. MSM is typically administered in doses of 3,000 milligrams daily. Of the numerous ills for which MSM has been studied as a remedy, the two health concerns that MSM may positively impact are
nees, and Toes oxidative stress and osteoarthritis (per Wikipedia). The studies examining the compound’s effect on osteoarthritis are varied in design, sample size, dosing, and length, but it’s worth noting that the larger, longer studies found statistically significant reduction in pain among research participants. The level of pain relief described approached the level of relief provided by NSAIDs, and while NSAIDs come with a number of potential side effects with sustained use, MSM is naturally-present in the body, and has yet to be correlated with any side effects in any of the studies reviewed. Dr. Lazaro noted that, while there’s less joint-related research on MSM in comparison to glucosamine, studies have indicated that MSM has the ability to decrease systemic inflammation—much like omega-3 fatty acids—which is good for general health, and may, therefore, contribute to healthier joint tissues in the long run.
In summary, while joint supplements may not “fix” a lingering issue, there is evidence to support their preservative effects. Dr. Lazaro points out that the main upside of supplementa-
tion is that it comes with limited side effects relative to over-the-counter pain relievers like NSAIDs, which come with legitimate cardiovascular risk. He also emphasizes that you want to make sure you’re getting a quality product—at least one study has found the quality of certain brands to be remarkably poor, with some supplements containing less than half of the promised dosage. So, if you’re going to give joint supplements a try, aim for a high-quality brand with a daily dose between 1,500 and 3,000 mg glucosamine sulfate, and about 1,200 mg of chondroitin sulfate. At the end of the day, remember that glucosamine/chondroitin are meant to supplement the fundamentals of joint health: (1) consistent exercise, (2) a balanced diet, and (3) good sleep. Sure, that’s obvious, but it also makes sense when you give it some thought: if you’re exercising, you’re ensuring the muscles around the joint are getting good circulation, and are strong enough to articulate the joint through a healthy range of motion. If you’re sedentary, on the other hand, you run the risk of damaging connective tissues as a result of something like poor posture. Eating a balanced diet helps to ensure
your tissues receive the nutrients they need to serve you for the long haul. And good sleep helps your tissues to heal faster. Dr. Lazaro says that one of the best things you can do to start taking better care of yourself is to get more active—and stay that way. Just make sure you warm up properly, and if, during exercise, you feel a twinge of pain, or maybe feel like something’s just not quite right, don’t push it. Call it a day, throw some ice on it, and get some rest. Healthy exercise is often the best medicine, but sometimes…proper treatment is the best medicine. I could recommend a doctor if you need one.
JULY Race Date
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Sunsets at Sand Key Park Beach Series 5K Run; Kids Run 5K HTC Twilight 5K 5K Run; 1M Fun Run Hotter N Hell Trail Race 18M; 9M Trail Run Wet Dog Triathlon Sprint Triathlon Kiwanis Charity 5K 5K Run; Fun Run; Kids Run Riverbend Rotary Doughnut Dash 5K Run/Walk Red River Balloon Rally 5K 5K Run/Walk Kroc and Roll Sunset Run 10K Run; 5K Run/Walk Bring it to the Bay Triathlon Sprint Triathlon Capt'n Karl's Trail Series - Muleshoe Bend 60K; 30K; 10K Trail Run SARR Women's 5K 5K Run/Walk Sunrise Triathlon Series #4 Supersprint Triathlon Spillway Classic Trail Run 3M Trail Run Lakeside Country Club Kid's Triathlon Youth Triathlon Wildfire Half Marathon 13.1M; 10K Run Summer Cross Country Runs 3M; 2M; 1M Run NOTC Summer Series Race 2M Run Trinity 5000 Summer Series 5K Run/Walk RiverShack Tavern's River Run/Walk 2M Run/Walk East Bank Nightcrawler 5K 5K Run/Walk El Chupacabra de San Antonio 5K/10K 10K; 5K Run Portofino Sunset Tri Series Race #4 Supersprint Triathlon Running of the Bulls Run NAIFA 5K/10K Run 10K; 5K Run; 1M Fun Run RiverShack Tavern's River Run/Walk 2M Run/Walk West Bank Christmas in July Fun Run 5K; 1M Run St. Jude Heros - Run 4 the Kids 5K/10K 10K; 5K Run Dogs Days 5K 5K; 1M Run YMCA Kids Triathlon Youth Triathlon Summer Cross Country Runs CRRC Summer Series 1 Mile & Sneaux Cones
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Race Name Full Moon Trail Run Tour De Scott Triathlon Miles Perret Cancer Services Triathlon CRRC Summer Series 1 Mile & Sneaux Cones Zoo Run Run Color Vibe 5K -- New Orleans Labor Day 2M Fun Run Saints Kickoff 5K CajunMan Triathlon Fatseaux 5K Fight for Sight 5K Q50 Races 5Kanine Trail Race Strike Out Homelessness 5K Lafayette Free to Breathe Lung Cancer 5K Alligator Festival Race
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Boogie On The Boulevard Children of the Cane NOLA Bluedoo Run Roman's Wings of Hope 5K Sugarman Triathlon OCF Run/Walk - Baton Rouge Run for SJS Awareness Warrior Dash Louisiana Crowley Town Club 5KolorRun Striding for Scholarships 5K Pajama Run 5K Q50 Races Midnight Dia de los Muertos Cajun Cup Running Festival Camellia Crossing - Acadiana's Gleaux 5K Cajun Country Run Cajun Road Runners Al Comeaux 10M Red Dirt Ultra Birthday Run - Lafayette Zydeco Marathon
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New Partnership. New Name. New Logo. Louisiana Orthopaedic Specialists has a new name! The CORE Institute achieved their mission of bringing a new standard of excellence to surgical care in Arizona and Michigan, and we are excited to expand the same in Louisiana. The CORE Institute at Louisiana Orthopaedic Specialists delivers best-in-class orthopedic care to you, your family, and our community. Whether itâ€™s for work or play, we understand that you want to get back to your life sooner.
Are you ready to #keeplifeinmotion?
Adam T. Perry, MD
Neil C. Romero, MD
Arthroscopic & Reconstructive Surgery of the Hip & Knee; Orthopedic Sports Medicine
Orthopedic Spine Surgery
Michael J. Duval, MD
Kevin J. Lasseigne Jr., MD
Arthroscopic & Reconstructive Surgery of the Shoulder & Knee; Orthopedic Sports Medicine
Interventional Spine; Physical Medicine & Rehabilitation
108 Rue Louis XIV, Lafayette, LA
Robby LeBlanc, Jr., MD Hand, Wrist & Elbow Surgery
Judson L. Penton, MD
Arthroscopic Surgery of the Shoulder, Elbow, Hip & Knee; Orthopedic Sports Medicine
Matthew D. Williams, MD Arthroscopic & Reconstructive Surgery of the Shoulder
Lon M. Baronne II, MD
Orthopedic & Neurosurgical Spine Surgery
Call Today! 337.202.5789 www.laorthospec.com
Christopher K. Hebert, MD
Orthopedic Foot & Ankle Surgery
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Non-Surgical, Rehabilitative & Medical Sports Medicine
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