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2 Step 2 Burn Calories









FAWN’S July 2017



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Colby Albarado, Publisher Andrew Ward, Editor in Chief Featured Contributors

Lizzie Ellis, NASM-CPT, CF-L1, Pn1 Malcolm Stubbs, M.D. Fawn V. Hernandez Katie Frank, MS, LAT, ATC


Chris Baker Brooke Kobetz Laurie Driggs-Fontenot Claire Salinas Megan Eimers Dena Eaton Dren Asselmeier Vera Riley Alex Reynolds Christina Sciarrillo Dr. Damien Chaisson, DC, NCSF-CPT

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On The Cover Caroline Trahan Move + Shake

For all inquiries contact: Andrew Ward

CONTENTS 2 Step 2 Burn Calories

Electrolytes: Getting to Know Them


CrossFit: Importance of Mobility Routines


Work Hard, Rest Harder


04 From the Editor 06 Local Events 08 Sweet Hearsay 09 Xtend Barre Fit Tip! 10 2 Step 2 Burn Calories 11 Prevent Injuries As You Age 12 Aqua Jogging 14 Electrolytes: Getting to Know Them 16 TRAIL: Bike Rentals 17 Water Activities: Dealing With Injuries 18 Garden of Life: Natural Health Options 20 Orangetheory


22 Work Hard, Rest Harder 24 Fawn’s Super Duper Trail Race Packing List 28 Fatigue Clinic at Total Care 30 Keeping Up, On the GO! 32 Triathlons: Checklist for Destination Races 33 Preventiv IV Therapy Clinic 34 CrossFit: Mobility Routine 36 9 Spots 2 Paddle in Acadiana 38 Active Cookbook 40 MTB Advanced Techniques 42 Upcoming Events 3



From the


Summer months are meant to be spent on the water, in the water, around the water. Beach trips, lazy days by the pool, water slides at Blue Bayou -- OR kayaking along the waterways of our state. We all know kayaking locally has a few hidden gems, but for the most part there is a limit to the kayak options in Acadiana.

Or so we thought…. One of our columns by the team at 92 West this does a fantastic job of outlining a few kayak excursions that won’t take more than a few minutes to get to, and will satisfy your urge to drop that yak in a quality body of water. For example, “Two O’clock Bayou (42 minutes via I-49 N and US-190 E) is a great route for families and beginners with little affect from weather, the bayou is scenic with lush cypress trees and great for bird watching.” Another notable destination is our own Bayou Teche (multiple locations). “Whether it’s kayak, canoe, or SUP that you choose, the Teche has proven to be friendly to all. And even though there are multiple launches along the 125-mile waterway, we suggest calling Cory Werk at Bayou Teche Experience to help you find your way. He’s very knowledgeable ... and an overall great guy to visit with.

Andrew Ward / Editor-In-Chief

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Who are they, anyway? You know who I’m talking about. “They say it’s going to be a hot summer!” Or, “50 is the new 40, they say.” And for our intents and purposes, “they say artificial sweeteners are bad for you.” Whoever they are, they sure have a lot of pull around here! Diet soda and nonnutritive sweeteners (NNS) has been a back and forth dialogue for some time. As a result of society’s current health status, sugar has become a villain. So, what is healthier for the average person: a diet soda or a regular soda? After much development and scrutiny, there are only six NNS’s currently deemed safe by the FDA. Saccharin (Sweet’n Low), aspartame (Equal), acesulfame-K (Sweet One), and sucralose (Splenda) are the most tried and true. Neotame (Newtame), and advantame (no brand name yet) are the newest addition. Plant based sweeteners (Stevia and Luo Han Guo) are still under review but have had no objections thus far from the administration. These products range 200 to 20,000 times sweeter than sucrose (table sugar), contain little to no calories, some aren’t metabolized, and none cause rapid tooth decay. The first artificial sweetener came about when a Russian chemist was eating dinner in 1879. Not washing his hands before eating, an accidental chemical reaction between coal tar derivatives ended up on a piece of bread. Benzoic sulfimide, or saccharin, was born. The sweetener was tested on laboratory rats as scientific research evolved. In studies, high doses of


saccharin seemingly provoked bladder cancer. After being given a warning label in 1977, it was revisited some years later; it turns out that breed of rat was already naturally susceptible to bladder cancer. In fact, feeding the rats the same high dose of vitamin C yielded a similar result. Stable research on humans was conducted, and the warning label removed in 2000. They must have figured out that we’re not rats. Aspartame, a mix of aspartic acid and phenylalanine, was founded in 1965 while fabricating an anti-ulcer drug. We know this NNS has known health concerns. Those with phenylketonuria (PKU), among a few other rare instances, are advised by label warnings to refrain from consuming. However, aspartame was approved in 1981 by the FDA and has been ever since. What got media attention was a claim made by a respected researcher, J.W. Olney. He blamed an increase of people with brain tumors on aspartame. This was later reevaluated and disproved. The nervous system cancers began to rise eight years prior to the approval of aspartame and occurred in a group that wasn’t exposed to the highest doses. Considering the times, why not blame computers or a thinning ozone layer for the tumors? Speculation. Acesulfame-K (fluorosulfonyl isocyanate and 2-butene) and sucralose (a chlorinated sugar compound) were developed and fine-tuned as the NNS

industry boomed. Neotame and advantame are a derivative of aspartame; neotame reduces the production of phenylalanine, therefor contesting the need for a warning label. To date, extensive laboratory tests have shifted from rats to mice. To play devil’s advocate, a legitimate connection has been found between diet sodas and kidney issues, vascular events, metabolic syndrome, Type 2 diabetes, and obesity. Blend that with a newly adopted suspicion of ingesting chemicals and a long history of overly publicized, badly executed animal studies, and there is no wonder why some shy away from diet drinks.




Check out the documentary Sugar Coated if you are curious about the war on sugar. Calorie-containing sweeteners (agave nectar, honey, molasses, syrup, and anything with “sugar” in the name) have nutritional values that are almost indistinguishable. Don’t be fooled by advertising or color. You have your choice: 23 packets of Splenda, Sweet One, or Newtame, 45 packets of Sweet’N Low, or 75 packets of Equal per day. Or, no more than 10 teaspoons of natural sugar, equivalent to one 16-ounce bottle of regular soda per day. I stand for more stevia and luo han guo research. I also stand by my Coke Zero. Sugar got us into an unhealthy mess and science found a way to help us out. I don’t care what they say.

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Fit Tip

Planks Objective: To strengthen the abdominal muscles and build upper body strength. Setup: Come onto the floor, on forearms or hands. Feet shoot back into a plank position. Make sure your body is in a straight line. Hips are in line with shoulders, no arch in your back and hips are not lifting up. Separate the feet hips width apart to relieve any tension in your lower back. Elbows (if on forearms) or hands are directly beneath your shoulders and pull your shoulders down your back.

Movement: Hold for 8 counts, add in hip tilts (small movements, not dips) to work the ab-

dominals. Other variations: add in a passe (bring your toe to your knee and shoot it back without touching the ground), pikes (hips lift up and heels stay high).

Variations: Try opening up to side plank keeping your shoulder stacked over the heel of your hand.


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2 Step 2 BURN s e i r o l a C

Brooke Kobetz The first time I walked by the now defunct Café des Amis in Breaux Bridge was many years ago, on a Saturday around 8 am during their Zydeco breakfast. There was a line overflowing into the sidewalk with people waiting to be seated. The smell of beignets, eggs, and coffee permeated into the air, an invitation to the party inside. The sounds of accordions and washboards drowned out the noise on the street and I silently watched inside with envy as I saw, dancers waltz, step, and twirl their partners to the beat of the music. The smiles on their faces were beaming, and people from different ethnicities, ages, and social backgrounds, took turns dancing with each other effortlessly to the music. I was immediately enthralled with the exuberance, and my attempt at capturing the atmosphere of the scene was futile at best. I had seen many Cajun and Zydeco bands before, but to witness the joy and voracity of the dancers at such an early hour, was special and unique to South Louisiana. Reflecting back on this moment, I got to thinking where did it all start? Cajun and Creole dance halls, “salles de danse”, emerged around the time of the civil war. At the time, they were segregated and local communities congregated here, often on Sundays, bringing their entire families. In some dancehalls, there were rooms in the back for the children, where they were put to bed. This practice is thought to be the origin of the term “Fais do do” which is associated with dance halls today and translates to “go to sleep”. Due to


the changing times of the 1920s, many attributes of traditional Cajun dance were exchanged in favor of modern styles. Fortunately, Cajun dance was again revived after World War II. In 2017, Zydeco and Cajun music are continued to be enjoyed by all in restaurants, nightclubs, and dance halls. Today, Cajun and Zydeco dancing remains one of our healthiest cultural practices. Dancers can burn anywhere from 200-500 calories an hour depending on intensity. Cajun dance steps include the jitterbug, two-step, and the waltz, all can be done at any pace based on the tempo of the song. Many of the older people in our community go to dance halls for these exact exercise benefits. I have a friend whose grandparents never miss an opportunity to dance every weekend at La Pouissere in Breaux Bridge. La Pouissere is an authentic Cajun dance hall that holds true to traditions, including the language and heritage, and is a great place to experience our culture. Randol’s is another great venue, where most nights you will find people dancing the night away. Many younger generations, along with their older dancing peers, will visit places like the Blue Moon downtown and Whiskey River Landing in Henderson. For the early birds, Zydeco breakfast is held at Buck and Johnny’s in Breaux Bridge. Amazingly, at any given day of the week, you can find somewhere to dance. What a better way to have fun, make new friends, keep up with your neighbors, explore your roots and traditions, and burn some calories all at the same time!

PREVENT INJURIES AS YOU AGE The aging process can be difficult for those who have always lived active lifestyles. Due to changes in muscle mass, bone density, metabolism, and hormones, the body loses some of its resilience over time. To accommodate these changes and avoid injuries as you exercise, here are a few smart tips:

Get Regular Checkups With Your Doctor

Even if you feel fine and consider yourself young and healthy, it’s a good idea to see a doctor regularly. With regular checkups, you can keep a close watch on any potential health issues that run in your family and tailor your exercise plan to address these issues. A doctor can even help you come up with an exercise program.

Add Variety to Your Workouts

Many of us struggle to add variety to our workouts because we tend to gravitate towards a specific fitness routine. As you get older, it’s becomes more important to switch things up. That’s because as we age, our body is more likely to get injured when we do repetitive motions and overwork certain areas of the body.

Focus on Bone Health

As we age, our bone density decreases. In some individuals, this loss of bone mass can lead to osteoporosis and put them at greater risk for fractures. Getting regular exercise is important for not just maintaining bone density and pre-

venting osteoporosis, but it can also help those who already have osteoporosis. If you don’t incorporate weight-bearing exercises into your fitness routine, now is the time to do so. Weight-bearing exercises can help build and maintain the strength of your bones—something that is especially important for women who have low hormone levels. Add in weight-bearing exercises such as hiking, lifting weights, or climbing stairs to your fitness regimen.

Improve Your Balance and Flexibility

Having good balance and flexibility is more important as you age than you may think. When we get older, some individuals experience a loss of balance and flexibility due to changes in their bodies. Having poor balance can lead to serious falls, while poor flexibility can make you prone to injury during exercise. To improve your health as you age, consider taking up yoga, Pilates, or other exercises that aim to improve your balance and flexibility.

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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Aqua Dren Asselmeier There’s no sleep better than what you get after a day at the beach. Why? Because swimming is amazing exercise! Since most people find it enjoyable, it’s really easy to get a heck of a workout when you feel like you’re just doing a brisk swim. Swimming’s weird friend, aqua jogging, is aerobic and challenging like swimming, but fun and immensely beneficial for runners. Aqua jogging (also called “deep water running”) is a sport that looks a little goofy on the surface, but has tons of benefits. The gist of it is that you run upright in water without touching the bottom, and without going completely under water. This requires a little bit of specialized gear, but once you’re suited-up, you can do it basically anywhere that has deep enough water. To start, check out resources on how to pick an aqua jogging belt or vest, and ask a pro or watch some informational videos to see how it’s done. Your best bet is to talk to a local running store or a running coach who has experience with it, so you can be confident that, 12


you know, you won’t go belly-up. Why it’s good for Runners:

It can help you stay active during an injury, or while you’re in recovery A common prescription for runners who are sidelined during an injury is rest. Aqua jogging, however, is often permissible because running in water removes the impact that can cause pain and stop your injury from healing. If you’re injured or think you’re pushing the envelope on your current training plan, talk to your physician about how aqua jogging can become part of your routine.

hotels. Many offer pool access at way less than what you’d pay at a fancy health club.

It makes you a better runner Running with resistance is one of the only ways to actually improve your running. You can either push yourself to run harder, or you can use something like water to put resistance on your body, which makes it harder to run. Either one will improve your performance. If you’re not great at getting in your speed work, or if you’d rather jump in a hole than run up a hill, aqua jogging could be a great way to make you a better runner.

Aqua jogging is inexpensive

Aqua jogging is fun and different

You can get a flotation kit or simply buy a vest or belt for about $20–$40. At less than half the price of a pair of running shoes, the startup cost is pretty low. If you don’t have a gym membership with access to a pool, check community centers, schools, and even

It can be hard to get cross training workouts in when all you want to do is put in miles. After all, if you’re training for a certain distance or fast time, why bother doing anything other than running? Well, the reasons are that cross training lowers your risk of injuries,

and it can make you better at running while breaking up the monotony of a running plan. So if you suck at riding a bike and don’t know how to ski, aqua jogging could be your new cross training BFF.

When to Avoid Aqua Jogging Some injuries will make aqua jogging a no-go, like injuries to your hip flexors or anything that puts you in a cast. Make sure that you talk to your physician or someone like a qualified sports medicine professional before attempting any new training techniques or exercises. Also, this probably goes without saying, but it’s totally not recommended if you can’t swim (I mean, I certainly wouldn’t recommend it!).

Keep in Mind Your form in the water will be a little different from how you run on land, but try to stay as true to your regular running form as you can. You’ll have to keep from leaning too far forward, and will raise your legs higher than usual to propel yourself. Also, give yourself time to get used to it. Aqua jogging will make you feel like a bit of an odd duck until you get your sea legs, but that’s to be expected. Once you are ready, jump in and have fun!

SPORTS MEDICINE FOR THE ELITE SPORTS MEDICINE FOR YOU AND ME 1301 Camellia Blvd, Ste 102 | Lafayette, LA 70508 (337) 233-3201

Electrolytes Getting to Know Them

Colby Albarado When I was a young man, I saw one of my pals stick a piece of tin foil in his microwave and turn it on. What occurred was fascinating. A miniature lighting storm created for our amusement. This was one of the first experiences I can remember involving electricity. It resulted in severe disciplinary action, and a charred microwave that resembled a left-over spring break BBQ pit. Fast forward 30 something years and a bunch of marathons later, and I’ve become familiar with electricity in a different way. Full disclosure, I’ve never been accused of having a highlevel understanding of chemistry. I do know that cayenne is very hot, but that’s pretty much it. So, after a sweltering 11.6 mile run a couple of Saturdays ago (would’ve been 11.5 but I had to get back to my truck), I found myself pondering the nature of electrolytes. My surface level understanding (which is rarely expanded) was obvious, drink this fluid and it makes me feel better, got it. Then, in a rare introspective moment of thought, which was on par with the intellectual level of any Keanu Reeves movie, I recognized that I really didn’t know how electrolytes worked. This ignorance couldn’t be ignored. So, I summoned the powers of the world wide web and dug into it (also, referred to as “research” in some circles). Essentially, electrolytes are minerals that are found in your 14

bodily fluids: blood, plasma, tissue fluid. These minerals are responsible for conducting electrical impulses that keep your system working as intended. When you experience the pervasive phenomenon known as sweating, your body is depleted of the minerals and these minerals need to be replenished through food or supplementation to restore the balance. When electrolytes are consumed they break apart at an ionic level, forming cations (positively charged) and anions (negatively charged). The solution that is formed provides for the conductivity of electrical impulses between your organs. Your kidneys work to maintain the concentration of these minerals and keep them in optimal balance. In the sauna-like months known as Summer, hydration in Acadiana is serious business. However, it turns out, there’s more than simple hydration going on with electrolytes. While sodium and chloride make up the highest concentration of electrolytes depleted during sweating, there are also several others to be aware of. A slew of bodily functions relies on a balance of electrolytes; including hydration, nerve function, muscle contraction, blood pH levels and more. Extreme imbalances of electrolytes have been known to cause serious and in some cases life threatening conditions.

Here are a few of the more relevant electrolytes:

Sodium | Major player in the electrolyte game. Regulates the amount of water in the body. Potassium | Provides for proper functioning of the heart, kidneys and nerves. Chloride | Plays a major role in the balance of the

So, when thinking about a hydration or electrolyte replenishment aid, be aware of the full spectrum of electrolytes that may need to be considered. There are variable factors to consider when determining what your individual replenishment needs will be, such as sweat rate, duration, temperature and intensity of activity. Assessing how you feel during activity will usually give you a good indicator of what your needs will be, so some trial and error can be beneficial.

bodily fluids.

Calcium | The most abundant of the electrolytes in the body, mostly stored in teeth and bones to provide strength. It’s also critical for muscle contraction and more. Magnesium | Needed for more than 300 biochemical reactions in the body. Helps maintain normal muscle function, steady heart rhythm and plays a role in energy metabolism. Phosphate | Critical to the blend of proteins that help growth. And plays an important part in the utilization of carbohydrates and fats.

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No Bike, No Problem

TRAIL Bicycle Rentals Fit All Cycle Needs

Matt Holland Most people may think of bike rentals as a way for tourists to explore urban areas, or in terms of bike sharing—for commuters to get from point A to B. But cycling is as much about the journey as the destination, and often there are many opportunities outside the city where a bike rental fits the bill. Enter TRAIL. The non-profit organization provides a unique bicycle rental service as part of their mission to get people outdoors and active. Based in Lafayette, TRAIL has the largest bicycle rental fleet in Louisiana with over 70 bicycles. Their bikes include mountain bikes, touring bikes, laidback hybrids and cruisers, top-ofthe-line racing frames, and the odd recumbent. TRAIL also produces a number of cycling events where they rent out their bikes. Their experience qualifies them to find the perfect bike for a rider and make suggestions on routes and itineraries. Lafayette resident, Megan Brown, recently rented a Jamis Citizen 2 for a 16

weekend ride on the Tammany Trace bicycle trail. “The rental was so quick and easy. They took time to talk about the Trace with me and to help me choose the right bike. They also sent me off with an extra tube and tools to adjust the bike or fix a flat. No flats, no problems whatsoever.” According to TRAIL executive director, Scott Schilling, “The rental service started out as a way to support Cycle Zydeco (one of TRAIL’s cycling events) but we quickly realized that we could also help visitors and residents explore Acadiana by providing the bikes year-round.” “We get all types of requests,” continues Scott, “from visitors looking for a way to tour Lafayette, to locals who want to get out in the country for a ride. We even had two cyclists who qualified for a world championship triathlon by competing on a couple of our bikes in New Orleans.” All TRAIL bikes rentals come with free accessories like a helmet, bike lock, pump, extra tube, and tools for

emergency maintenance which helps keep renters safe on the road. The bikes are maintained between rentals by members of the ULL cycling team, so they are always in great condition. Whether you are looking for a new bike and want to try a different style, you have friends visiting the area that want to ride with you, or you just want to go for a ride without worrying about the maintenance of your own bike, TRAIL will be able to meet your needs. Bikes can be rented by the hour or at an inexpensive daily rate. They also provide steep discounts for their events which are another great reason to get out and ride. You can pick up a bike at the TRAIL office (413 Coolidge Street), or at the nearby Café 20.3 (1500 General Mouton Avenue), or even have TRAIL deliver the bike to you. If you’re interested in renting a bike you can call Scott at (337) 781-9416, or visit



ACTIVITIES: Dealing with Injuries Dr. Damien Chaisson, DC, Summertime is in full swing and water activities are at a premium. With so many options the opportunities are endless. Although these activities are fun, they can be physically demanding sometimes resulting in discomfort and injury. Back pain is the most common reason for a doctor’s visit, with sciatica being the most cited complaint. The sciatic nerve is the most commonly injured nerve in the hip region. The area in which it is located also homes several other nerves which present with similar pain patterns. These include the superior gluteal, the femoral, and the obturator nerves. Important for diagnosis of the nerve causing the pain is not only the location and type of pain you experience, but how you may have injured the area. With nerve injury, there is usually an associated injury or traumatic event that has occurred prior to the pain starting. Often, with the increase in activity

that accompanies outdoor water activities, discomfort and pain tend to be muscular in nature. These injuries can result in irritation to a nearby nerve. One of the most common being piriformis syndrome. The complaint that most patients give is that of lower back and buttock pain with an additional pain going into the back of the leg, usually with no traumatic event or onset. In most people, the sciatic nerve runs under the piriformis; however, in about 15% of people, it passes through the muscle’s belly. This may result in the sciatic nerve becoming compressed by the piriformis muscle. When this occurs, pain presents like sciatic nerve injury but is often just related to muscle spasms due to increase in activity. Piriformis syndrome symptoms are easily treated with techniques like post-isometric relaxation techniques, foam rolling or lacrosse ball rolling (which are self-care forms


of myofascial release). In the acute phase, it may be necessary to use some form of pain modality such as a TENS unit on the area, just to lower the level of discomfort to a more manageable level. If these things do not relieve or eliminate your pain further examination and treatment may be warranted. Here are some important things to remember, not only with summertime injuries but all pains and injuries you may experience. WHEN did the pain start? WHAT were you doing prior to pain? WHERE exactly do you feel pain? Is it CONSTANT? Providing this information will make it easier not only to make the correct diagnosis, but also provide the correct treatment saving you time, money and getting you out of pain and back out there faster.


Garden of Life Offers Natural Health Solutions

Claire Salinas

After nearly losing her third son twice shortly after delivery, and having her body come close to shutting down on her, Jaime Frederick decided she had to get to the root of her health issues. Her search for the solution eventually led her to several naturopaths and practitioners in the area who helped her find the answers to her health issues. “They empowered me to take back my family’s health and to be active part of it for the first time ever,” said Frederick. After resolving her own and her family’s health issues, Frederick’s husband bought her the hand cradle used by her naturopathic doctor, so she could continue scanning her body and monitoring it for any issues that might arise. “He started telling people about the machine and they would just show up at my house,” said Frederick. “It got to the point where I needed to learn more so I could determine how to help people further.” At that point, Frederick started pursuing her Certification of Natural Health through Certified Natural Health Professionals and her Doctor of Naturopathy from Trinity School of Natural Health. She is also a Board Certified Doctor of Naturopathy. After receiving her education, Frederick launched the Garden of Life in New Iberia and eventually moved to Lafayette. “I wanted a healthcare center that was naturally minded,” said Frederick. “I do the holistic part where I read and measure people to see what they’re deficient in and connect them with the supplements they need. We also have a chiropractor, a massage therapists, a naturopath who does colon hydration, and we offer all natural pedicures and manicures.” Many clients Frederick sees at the Garden of Life come in struggling with issues that not only interfere with their overall health, but also hinder their ability to exercise. “People have come in dealing with hormones and exhaustion and told me they want to exercise but they can’t,” said Frederick. “Some of them have been watching what they eat, exercising and they’re still not losing weight.” According to Frederick, many times the people struggling to muster up the energy to exercise are dealing with the same sorts of issues. 18

Dr. Jaime Frederick

“If you don’t have the energy to exercise, you’re more than likely dealing with some type of lymphatic system or liver issue that leads to hormone malfunction,” said Frederick. “People often deal with anxiety because their bodies are overwhelmed or their liver is toxic. Our livers often start to get clogged at an early age until we figure out, what we need to clean up.” Frederick believes many people’s issues can be traced back to processed foods. “Our bodies were not made to digest and process all these chemicals,” said Frederick. “The reason we have to use supplements is because our food is not what it once was, so we can’t just eat clean and never need something extra.” In addition to helping her clients resolve their health issues, Frederick is committed to making sure they walk away with the knowledge they need to stay healthy. “My top priority is to educate people about how they’re getting sick, what it means when their body is doing certain things and how to listen to the body’s clues,” said Frederick. For those interested in learning more about natural health, The Garden of Life will be hosting a retreat from Sept. 29 to Sept. 30, to educate people on how to address various health issues using homeopathic methods, as well as how to effectively use homeopaths, essential oils and Bach Flower Emotional Therapy. For more information about The Garden of Life or their upcoming retreat, visit or call 337456-6754.

Headache Q&A

Headache is the most common form of pain. It’s a major reason that people miss work and school. Many headaches can be treated with over the counter pain relievers and do not require a visit to the doctor. But when the pain becomes chronic (lasting for days or weeks) and recurs despite repeated doses of over the counter pain medication, then seeking the advice of a health care professional that has experience in treating head and neck pain is warranted.

How do you know if your pain may be from a “bad bite”?

There are newer technologies that allow trained dentists to evaluate your bite by objectively measuring the muscle tension using the same computerized technology as the EKG. The bite can also be analyzed with unique pressure sensors that reveal the amount of force that is applied during chewing which will help the dentist to figure out the best way to even out the forces. These advances in dentistry help to take the guess work out of diagnosing head and neck pain resulting from a bad bite. Even if you’ve had orthodontic treatment to align your teeth, your What kind of headaches do you have? There are over 100 different specific types of headaches. muscles may not be comfortable in that position. The most common ones are tension headaches, migraine headaches and mixed headache syndrome What can be done if a “bad bite” is causing (a combination of both). Of these common types, the your head and neck pain? tension headache, caused by muscle contractions in the If you’ve ruled out other sources for your pain and want to see head and neck region, tops the list. They are often caused if your bite may be the issue, schedule a consultation and exam by stress, trauma, overuse, dehydration, sleep apnea, a with a dentist that has training and experience in this field. If he bad bite and or chronic poor posture. The pain will range or she determines this to be the cause, there are many options from mild to moderate or even severe in some cases, that range from medication, Botox, oral appliances (splint) and which can trigger the migraine type causing throbbing possibly orthodontics or crowns to correct your bite and put it in pain on both sides of the head. harmony with relaxed muscles. You won’t know until you ask. If you or someone you know has frequent, unresolved headaches, have them call our office or visit our website at What can be done to treat headaches? We may be able to help you. For tension headaches, anything that relaxes the muscles will help. This could be simple things like heat and stretch, over the counter analgesics, relaxation techniques, massage, and acupuncture, to more advanced things like dry needling, electrotherapy, prescription muscle relaxers and Botox injections. Classic migraine headaches typically involve prescription medication specifically designed for migraine headaches.

What if you’ve tried many or all of these with no relief? Head and neck pain can be very difficult to diagnose. It’s important to rule out serious things like a vascular issue, blood pressure problem or tumor, especially in severe chronic head and neck pain. If those conditions have been ruled out, it’s quite possible that the position of your lower jaw and or teeth could be causing some or most of the pain. Many of the large muscles of the head and neck are used to support your lower jaw and guide its daily function of talking, swallowing, chewing and breathing. The way your teeth come together (occlusion) provides the brain with feedback to use those muscles in a specific way for each person. If your teeth are not aligned in harmony with the muscles, tension becomes chronic and pain may follow. 19

What is Orangetheory Fitness & Why is it Different? Cailyn Duval, ACE-CPT Orangetheory Fitness Coach

What is Orangetheory Fitness and why is it different? Owner and founder, Ellen Latham, created a workout that she refers to as “an exercise multivitamin�. Orangetheory is an hour-long, full body, group fitness class that incorporates four vital elements. These include cardiovascular interval training based on a five-zone colored heart rate model, strength training for outside muscles, strengthening inside muscles, and power training. What makes Orangetheory unique compared to other exercise programs is its proven research, efficiency, intensity, coaching, cutting-edge technology, and RESULTS. Have I caught your attention yet? Not only is Orangetheory Fitness a top-notch workout, we also use the latest technology to enhance your fitness experience. Our OTbeat system is a heart rate monitoring program designed specifically for group training. Clients wear personalized transmitters that display real time heart rates, calories burned, and the colored heart rate zone they are working in. Our highly qualified, motivational fitness coaches monitor each participant in class to make sure you are not overtraining or undertraining to ensure optimal results. Our equipment components include the WaterRower, which is one of the top three low impact calorie-burning exercises in the fitness industry, top of the line treadmills, indoor Keiser bikes and striders, TRX suspension trainers, dumbbells, medicine balls, workout benches, and BOSU trainers. No workout at Orangetheory fitness will ever be the same. We keep things exciting by presenting new material every day to set you up for success. A workout should be something you look forward to every day, not something you dread. Exercise is


the medicine our body needs to increase energy, lose weight, and feel great. At Orangetheory, our professional coaches create an atmosphere that is enjoyable, energetic, and intense, all at the same time. We challenge you mentally and physically; all while motivating you push yourself to the finish line and become the best physical version of you. Whether you are an Olympic athlete or are working out for the first time, Orangetheory has you covered. Adapting a healthy lifestyle is not something that happens overnight, it is a journey that begins as you take your first step into the Orange Zone. Orangetheory fitness is not just another workout. We aim to target body fat to get you in the best shape of your life! Are you ready to burn between 5001000 calories in less than 60 minutes? This month, I challenge you to give us the time, and we’ll give you the PUSH to go ALL OUT for your fitness goals! What will you burn for this summer?


Work Hard

Rest Harder

Lizzie Ellis

NASM-CPT, CF-L1, Pn1 You know those people who say they fall asleep as soon glazed Meche’s donut? Yeah, me too. That’s because your as their head hits the pillow? Yeah, I am not one of those hunger-regulating hormones leptin and ghrelin get out of people. As an adolescent and into my college years I strugwhack when you don’t sleep and, remember, appropriate gled to fall asleep at bedtime. While this problem is not as levels of cortisol helps regulate blood sugar. So you wake great for me now and I do have weeks and days where I sleep up, eat that donut- or two- drink a giant triple espresso latte, soundly and restoratively, there are still weeks and days I do crash a couple hours later, eat more refined carbohydrates not and I suffer for it. and more coffee, grind through your stressful workday, sufUnfortunately, we live in a society that doesn’t value sleep fer through your workout feeling sluggish and slow or skip it and rest. Everywhere you look you’re being told to work all together, drink a glass of wine-or two- with dinner (again, harder, hustle more and have endless ambition and if you a meal likely too high in refined carbohydrates and low in don’t you’re somehow a failure. Ever heard the expression micronutrients) then you try to go to sleep. You probably “I’ll sleep when I’m dead?” If you take that approach you feel exhausted and perhaps the wine helps you fall asleep will likely find yourself in the grave earlier than you expect. (pass out), but you likely wake-up a few hours later wide I get it. You want to get the most out of life and all it has awake and unable to go back to sleep. When that alarm goes to offer and sleeping might feel like a waste of time. Here’s off in the morning it’s like deja vu. the thing- a lot of really important stuff happens to This is no way to live. Chronic lack of sleep, poor your body and brain while you sleep. Your body nutrition and sub-optimal exercise will set you up is repairing itself, your brain is recharging for weight gain and all the problems that come Unfortunately, and growth hormones are being released. with it, a compromised immune system, Chronic lack of sleep is linked to a host of chronic inflammation (which is linked to a we live in a health issues from neurodegenerative dislot of nasty stuff including cancer), unbalsociety that doesn’t anced hormone levels and general unhappieases like Alzheimers and lifestyle related diseases like obesity and heart disease. ness. So, yeah, sleep is pretty important. value sleep and Exercise/stress, nutrition and sleep all I realize we all have busy lives and derest. work together in a cycle and that cycle can be manding jobs, some of us have kids or babies a vicious one if any part is out of whack. When and some people do shift work which is a you exercise or in any time of stress your body whole other beast. There will be times in your life produces cortisol. This hormone helps the body that are more stressful than others like a new baby or stay in homeostasis by regulating or influencing functions a big work deadline and some sleep deprivation may be a like immune response, inflammation, blood sugar, blood necessary evil, but this shouldn’t become the norm. Luckily, pressure and central nervous system activation. If you train there are steps you can take to prioritize the quality of sleep at a high level or experience chronic stress due to work or life you are getting- even if it’s only 4-6 hours. situations you might be producing cortisol so often that your First, work on managing your stress. Whether that’s with body doesn’t have a chance to wind down. Ideally, cortisol meditation, yoga, reading, listening to music or catching peaks in the morning and decreases when it’s time to go to up with your spouse after a long day. As tempting as it is, bed. Chronic high cortisol can disrupt sleep, which then can try to avoid using alcohol to relax. While it might make you further contribute to adrenal fatigue. feel sleepy, alcohol actually disrupts deep, restorative sleep. You see where this is going right? The combination of Keep in mind too, exercise is technically a stressor. While adrenal fatigue due to chronic stress, exacerbated by lack of it is generally very beneficial, over exercising coupled with quality sleep will likely impact your diet too. Ever woken up bad sleep and a bad diet is not so beneficial and can actuafter a night of tossing and turning craving a delicious hot ally make matters worse. People who train at a high level 22

are already immunocompromised due to the stress of that training, so sleep becomes even more important to maintain immune function and repair the body. If you struggle with chronic stress and lack of sleep, consider sticking to low intensity exercise or try exercising in the morning instead of in the evening. Next, UNPLUG! Scrolling social media in bed will not help you sleep. Not only does the content excite your brain making it difficult to wind down, but the blue light coming from your device also suppresses the production of the sleep hormone melatonin. If possible, try limiting the lights on in your house an hour or two before bed and turn off the TV or other electronics. Wearing blue light blocking glasses helps too. You can get a pair for $10 on Amazon. If you do have to work on your computer at night, wearing the glasses can help mitigate some of the side effects. Once you’re relaxed and unplugged, make sure your room is ready. Make sure it is dark and cold. As you sleep your body temperature cools, so keeping your room cold will help facilitate this. Plus, it sucks to wake-up sweaty in the middle of the night. If you sleep with a partner, a child and/or a child sized dog, like I do, this can be difficult thanks to the added body heat. I find a fan to be helpful in this case. This one should be pretty obvious, but avoid caffeine in the afternoon. I don’t think any further explanation is necessary. If you find that you wake up often in the middle of the night for no obvious reason it could be that you’re eating too close to bedtime and/or not eating the right foods. Eating, especially sugary snacks or refined carbohydrates, right before bed can cause your blood sugar to spike and then drop

in the middle of the night, thus waking you up. Try eating a well balanced meal at least two hours before bed. We’re used to thinking about health and fitness as just exercise and nutrition, but sleep plays a huge role in our success in those areas. As you sleep your body is working to repair and grow muscle tissue, so the harder you train in the gym the more quality sleep you need. Some of the world’s most elite athletes take rest and recovery as seriously as they take their workouts. Many of them shoot for 9-10 per night. I’ve noticed with my own training as I’ve increased the volume of work, I’ve had to increase the hours of sleep I get. When this doesn’t happen I can feel it. If I have a crappy night of sleep following an intense training session I likely wake-up feeling extra sore and my energy is non-existent. When this happens I usually choose to take a rest day. Sure, I could push through and do my workout anyway, but chances are I wouldn’t perform very well and I’d be more likely to injure myself. Lifestyle related diseases like heart disease, diabetes and obesity are among the leading causes of death in this country and the rates are continuing to climb. The solution is not an easy one, but it is possible to change this if we start with ourselves. Good nutrition, functional movement and exercise, quality sleep and rest, community support and social interactions must all come together to help us lead our best lives. There is no magic pill or one size fits all answer, but the foundations hold true across the board. Let’s go from being overworked, overstressed, overfed and undernourished zombies to optimally functioning and hard to kill humans.

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TRAILPacking RACE List Fawn V. Hernandez Photo Credit: Tomas Orihuela Trail running provides a unique way to explore new places or even see places in a different way than before. In June I ventured off to Cloudland Canyon State Park in Georgia to explore the trails for an up-

coming ultra marathon I have there. Later in the week I headed over to Krause Springs, outside of Austin, Texas, for a trail half marathon. Packing to travel to a trail race or run isn’t rocket science but it does require you to spend a few extra minutes preparing. Here is my go to check list with updated items learned from my recent trip.


LOGISTICAL TO DOS: Race confirmation and directions Lodging confirmation and directions Check when and where packet- pick- up is (some races don’t have race day packet pick up)

RUNNING BAG: Socks Shoes Top Bottom Undergarments

POST RUN ITEMS: Water and Snacks: You need to replenish after a tough trail run. The more accessible these items the more likely you’ll utilize them. Bonking after a race because you couldn’t get food in time is not fun! Trust me. Wipes (!!!)

Hat/ pony tail holders

Trash bag/ plastic bag: For your stinky clothes and muddy shoes

Anti-chafing cream


Hydration Pack: Occasionally, I’m not sure what the water supply will be like so I fill up my hydration pack at home before travelling to ensure I won’t have any issues on race day.

Change of clothes/ compression wear/ sandals/ hat: While my friends laugh at me I’ve found a loose fitting, cotton dress is so nice to change into after wearing fitted, sweaty running gear. Fellas, try it out!

Nutrition (Tailwind, Gu, Huma, etc.) Watch: Fully charged! Bug Spray/ dryer sheets: Dryer sheets are effective at deterring horse fly bites. Sunscreen Headlamp: Consider time zone differences and if you might end up starting or finishing in the dark. Breakfast: I toss a banana on top of my bag so that it’s available when I’m ready for it on race morning; one less thing to worry about while travelling.

Deodorant Ice chest: I don’t typically bother with an ice chest but if you are bringing post run brews or really want an ice cold water then plan to pack one. Recovery tools: Travelling is often very sedentary since you are sitting on an airplane or in a car for long stretches of time. Your roller and massage ball can help hasten recovery in an environment where you might otherwise end up more stiff and sore than usual. Chair (optional)

OTHER ITEMS: I’ll let you figure out packing PJs, toiletries and outfits. Don’t forget to pack your phone charger though or you won’t be able to take your post race selfie! If you don’t take the selfie did the race even happen?! 25

The story of MOVE+SHAKE started about four years ago, after one too many margaritas everyone believes they can chase and reach any dream. I was never one for the oversized T-shirt look but found myself constantly searching for the perfect casual top- we decided to give it a shot. Our shirts are designed with every detail in mind from font, to size, to those little itty bitty spaces between each letter. After spending months choosing shirts (and changing our mind one thousand times) we ďŹ nally launched and the party hasn't stopped. From the sample stages to the continuing collections this has been one of the most rewarding journeys. And obviously, it doesn't hurt to have a closet full of shirts. Here we have simple goals. Inspire you, whether it's with a T-shirt or a workout. Finding a shirt that makes you smile, or a workout that brings motivation is why we are here, and if that can be done just once, we are doing our part.

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It’s 8 am and you’ve already made coffee, checked your phone, managed to dress, feed and shuffle your kids to camp (probably separate ones, at that) and then battle traffic to make it to work on time. We’ve all heard about “fight or flight” and before you’ve even finished that first delicious sugar-filled latte, you’ve already given your body the signals that you need to be in full-on fight or flight mode. Short term- no big deal, but day after day, these persistent stressors signal hormone adjustments that can eventually affect sleep, weight, metabolism, mood – to name a few. So, first things first - lay off all the sugar! Hidden sugars (fruit juice, “natural sweeteners,” flavored yogurt) and obvious sugars (i.e that vanilla latte or delicious frozen margaritas by the pool) contribute to so many issues- especially inflammation and the inevitable cycle of sugar rush, then crash and burn! Secondly, whenever possible, try your hardest to plan ahead and anticipate any stressors beforehand so you can preempt them. I realize that’s nearly impossible all the time, but having a plan of attack sometimes is enough to curb the anxiety of addressing that mile long to-do list.

Give your body a fighting chance - while summer is an amazing time for backyard BBQs by the pool and more social get-togethers, try to remember to not deviate too far from the fantastically clean, whole-food diet you followed to get 28

beach-body ready. Remember to indulge in all the fresh fruits and vegetables your garden is producing - you need all of those vitamins and minerals necessary for proper cell function. REST! Let the summer sunshine inspire you to give yourself a mental and physical break and enjoy the fresh air outside. We often get caught up in trying to complete it all, for everyone, simultaneously and that ultimately only causes extra stress for you!


clinic at totalcare Ashley Ramsey, PA-C The Fatigue Clinic at TotalCare



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Keeping Up While on the Go!


Vera Riley

Maintaining a yoga practice is as hard as sticking with any other healthy habit while on vacation – but the difference of yoga is that it is simple and accessible. The only pieces of equipment we need are our own bodies and we can make our practice as discreet or as public as we like. All of us yogis are getting anxious regarding this upcoming travel season, so here are some ways we can continue our practice while still being present on vacation.

Make Sure Family and Friends Know It’s a Priority If vacationing with or going to visit friends or family, be sure to work yoga into the conversation a few times prior to the trip. Making a post on social media declaring the need for a daily flow will be subtle and this way no one will be surprised when you sneak off for a few minutes.

Get Others Involved Accosting the group to join in some daily yoga sessions is a great way to get in those stretches. For those of us not into leading the practice on our own, completing a search of local classes ahead of time and inviting any fellow travelers will help everyone feel more like locals than tourists.

Forgive Yourself the Hectic Schedule Trying to maintain an at-home schedule on a vacation timeline will almost always result in frustration. Those normal hour-long yoga sessions may need to be scaled down to ten minutes while travelling. If used to daily yoga, plan for maybe 1-2 sessions but be pleasantly surprised if you are able to get more. Understand this ahead of time, prepare the mind and avoid disappointment.

Set a Daily Alarm While travelling, the days speed by and sometimes we forget about all the healthy things we were going to do, like yoga. Setting a daily alarm as a reminder that, ‘hey, you’ve got goals’, is a good way to redirect focus as everything speeds up.

Practice Yoga in Bed Morning or evening yoga in bed can be very soothing, especially on vacation. Taking a few minutes to focus on yourself, in the most comfortable of places, will help relax and set the mind. Doesn’t the idea of yoga in bed after a long day of sightseeing seem blissful? 30

Breathing Is Yoga Sometimes we forget that breath work is also yoga. The mind-breath connection is very important in yoga. Deep breathing can be discreetly done while driving, waiting in line or watching a show. If the vacation allows for little other than breathing, this would be an excellent time to practice different yogic breathing methods and simple mediation. Making this a travelling ritual could enhance future trips and our at-home yoga practice!

Be the Backseat Driver Yogi This is not a joke. Do yoga in the passenger seat. Or backseat. Or a boat seat. Or an airplane seat. Challenge yourself to figure out which poses will still work for each scenario and use what you can. Just because we find it hard to bust out into bow or warrior I, does not mean all poses are out of the question. There are very few places a seated twist, modified side flexion or even knees-to-chest won’t work. Use the space given.

Use Photos to Capture Memories If the trip is going to be picture-heavy, why not get in some yoga poses as memories too? If staying limber is a top priority, a yoga pose in front of every monument, building or tree will make this trip one to remember. And with an undoubtedly large blooper reel. Bonus! These photos will be much more interesting to all your social media friends when they flip through your online album.

The Dreaded Sleep Sucker When trying to maintain a habit the worst thing we can do is completely throw it to the wind for any number of days. The habit will vanish. For some to keep the yoga magic, this means rising before everyone else or sleeping after them. When vacation days are long, tiresome and busy, some alone time with yoga can be the perfect refuge.


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CHECKLISTfor Destination Races Dena Eaton Packing for a race is a bit more complicated than just shoving a dozen outfits and sunscreen in a travel bag. If you forget your goggles, you may be stuck with a dime store pair that doesn’t fit correctly. If you forget your bike shoes, that’ll cost you a few bills. And, if you have specific nutrition needs (vegan or celiac for example) you may find that the regional cuisine of the location of your race doesn’t cater to your needs. I learned the latter when I raced in Sweden. As a vegetarian, I discovered the only readily available vegetables in the small town were canned mushrooms; it wasn’t my best race. First make a list. List everything you can think of that you will need for each of these activities. Include your bike on the list as a separate category. Use packing cubes for ease of organizing your gear. Not only does this allow you to easily see what you have packed, it make transport simple once you reach your destination. Heading out for a run? Grab the “run” cube. It is much more efficient and less stressful than rifling through a giant bag of gear. As far as what items to pack, here are some things to think about:


Check the swim course and note the direction of the sun as well as the weather. Choose the tint of your goggles accordingly. Nothing is worse than swimming into a rising sun and being unable to sight the buoys because you grabbed your clear, cloudy-day goggles. Bring an extra swim cap. These come in handy for practice swims as well as provide a bit of extra insulation if the water is cold. Be sure to check over your wetsuit for rips and tears and make any repairs before the race. Additionally, pack a can of coconut oil spray or Body for easy wetsuit removal.


Pack your bike carefully and zip tie pedals, saddle, and other removable parts to your frame. This is handy in case TSA opens the box; you don’t risk arriving with one pedal. Use towels as padding. While it’s tempting to pack all your


race clothing and gear in the bike box, don’t. By keeping your gear separate, you may be able to rent a bike and still race even if your bikes goes missing in route. Duct or electrical tape is handy to adhere gels or bars to your bike and to keep your frame number from flapping. Grab a few extra water bottles to ensure you have enough for your bike as well as your transition area. If you are racing a long course race, you may discard bottles to exchange for new ones in feed zones. It never hurts to have extras.


Pack footwear appropriate to the run course be it gravel, pavement, or trail. Pack a few extra pairs of socks or plenty of Body Glide or baby powder if you race barefoot. If the weather is sunny consider a hat or visor and sunsleeves to help keep you cool and protected from excess UV rays.


Sunscreen, sunscreen, sunscreen.

If this is a chip-timed race and you own a chip, remember to pack it. Grab a handful of safety pins for your number in case they run out at registration. Bring comfortable clothes for after the race as well as compression wear if you use it. Pack all the race food you will need. If you know you can get groceries for pre-race meals at your destination, then pack light. If not, consider packing some oatmeal, peanut butter, or whatever suits your fancy. Be careful packing fruit as it is not allowed to be transported into many cities. Have some extra cash stashed away for emergencies. Finally, if you plan on being on the podium or attending a post-race banquet, throw a casual, yet nice outfit into your bag. I have raced several races where the request was made that racewear NOT be worn at the banquet out of courtesy to local custom and to the royal attendees. Don’t be “that” person walking around in your bike shorts two days after the race.

HYDRATE & RECOVER This Summer!! Everyone can benefit from IV nutrition. Macro and micro nutrition is a vital component of total health and wellness and we see patients daily who benefit from vitamin replacement. If it’s due to poor absorption or high intensity training—there are replacement options. Below are four different options for intravenous nutrition -- all are similar in ingredients, but are aimed at treating different conditions:

THE MYERS’ COCKTAIL -- contains 10grams of Vitamin C, magnesium, calcium, activated B vitamins. This formulation is fantastic for treating chronic fatigue and adrenal insufficiency.

HYDRATION -- designed specifically with athletes in mind. It contains acetyl-l-carnitine and l-arginine which have been shown to increase cardiac output and exercise capacity. We have several patients who love to use this both pre and post-event, but can be used weekly to boost overall hydration and wellness.

RECOVERY -- named for its ability to get the patient feeling better quick. It contains magnesium which is great for headaches as well as thiamine which is an important vitamin to replenish when feeling run down. IMMUNE -- the perfect IV for someone who is fighting a

summer cold. It contains lysine and zinc as well as a high dose of ascorbic acid, all of which have been shown to be important for the suppression of viral illnesses.

Deavon Peterson, FNP-C

Preventiv IV Therapy Clinic WWW.PREVENTIVTHERAPY.COM 33




Mobility is arguably the most important physical aspect for any CrossFitter. Not strength or endurance, but mobility. At its very core, CrossFit is about adding weight to functional movements. Without some base level of mobility, even the simplest movement cannot be completed properly. Sure, CrossFit is about building strength, but it’s the strength in correct positions that counts. Yes, endurance is essential to completing any given WOD, but mobility is what allows movements to be as efficient as possible and limit their effects on the cardiovascular system. When it comes to CrossFitters hitting a brick wall with their progress, mobility is almost always the limiting factor. Too often an athlete has the prerequisite strength to complete a movement, but fails due to a lack in mobility. For example, if your hip flexors are tight squats become infinitely more difficult. Tight shoulders make any overhead movements without arching your back virtually impossible. Not only do the exercises become much harder to execute, they 34

also become exponentially more dangerous. When one part of the body is unable to perform a movement, others try to compensate, putting the athlete in a vulnerable position for injuries. To clarify, mobility is not akin to stretching. Stretching strictly focuses on lengthening and loosening muscles. Mobilization, on the other hand, is a movement-based, fullbody approach that addresses all factors that limit movement, including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control, joint range of motion and even neural issues. In short, mobility focuses on the whole body while stretching is limited to muscles. Essentially, stretching alone will not suffice. So what’s the best way to begin improving mobility? Most people begin by doing a seemingly random assortment of stretches or by following a strict mobility regimen, but these don’t always accurately reflect what is going on with the body. First, it is important to identify what your restrictions

are. Not everyone has mobility issues in the same region. For some, it’s the hips, others, the shoulders. Take some time to recognize what movements you struggle with, and then focus on that area. In the Internet age, it takes only a moment to find instructional videos for almost any stretch. As you become more mobile, movements will become easier (in your workouts AND everyday life), and results will actually increase. Once the body can move in its full range of motion, it can output much more power easier, making strength and endurance the prime benefactors.

Ragin’ CrossFit is proud to announce that the 7th Annual Ragin’ Games are almost here. This year owner of Ragin CrossFit Jeremy Hohle and Owner of Legends Jared Doise have teamed up to bring the biggest and best Ragin Games yet.

The Ragin’ Games is a single day, multi-event CrossFit competition. Athletes are to complete various, unknown, unexpected workouts. In 2010, the Ragin' Games was the first CrossFit Competition to come to the Acadiana Area where 60 athletes competed and 150 spectators came out to watch. Currently it holds the reputation for being one of the biggest and best competitions in the South, with 1,500+ athletes, volunteers, and spectators.



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It’s sweltering out there, but the water is calling your name. Thanks to multiple launches and a handful of paddling gurus around Acadiana, you can have your own swamp, lake, or river adventure whether you have your own rig or need to borrow. Read through to the end to find resources, but here are just a few of the routes we suggest - for the rookies or the pros:


Bayou Vermilion (multiple locations) Thanks to the efforts of the Bayou Vermilion District, there are multiple boat, canoe, and kayak rentals along the Vermilion. And the routes can either take you out of the city for peace and quiet or give you a different view of Lafayette (that may include real estate shopping). Visit BVD’s website to find the launch information at the Acadiana Nature Stations, Vermilionville, Camelia Park, and Southside Park. *Looking forward to a visit myself to the new Cafe 20.3 on Vermilion to grab a bite before or after an excursion!


Lake Martin (26-minute drive via LA-353 E) One of the more convenient locations to drive to and launch, you’ll find that Lake Martin has grown in popularity over the years. Just ask the Tour Guides. Tourists (and even celebrities) come from all over to get a real swamp experience without feeling like they might “get lost and never be found.” One of the lesser known trips out of Lake Martin is the Ruth Canal (pictured below). Give Janenne deClouet at Duc In Altum Kayak a ring, and she’ll have you sold on why. Think night paddling under the canopies with the stars and moon illuminating your path. You might even catch a glimpse of fireflies along the way...


Two O’clock Bayou (42 minutes via I-49 N and US-190 E) A great route for families and beginners with little affect from weather, the bayou is scenic with lush cypress trees and great for bird watching. Pack & Paddle has more launch information on their resourceful website.


Bayou Chicot (59 minutes via I-49 N) It’s a short drive out of town and you can take advantage of ALL of the amenities at Chicot State for a day trip or longer. There are canoe rentals, hiking trails, camping sites, a splash pad, bike friendly paths and roads, and spacious cabins on the water (book early!). Fair warning: You’ll need to be a strong paddler if the wind picks up.


Moss Bluff (75 minute drive via I-10 W) I know we’re venturing out of “Acadiana,” but let’s venture, okay? After driving through Moss Bluff and sighting a few kayakers, I had to dig into the options, and it turns out that the options at Sam Houston Jones State Park do not disappoint. Adding it to my own checklist!


Ruth Canal Janenne deClouet Photography


Bayou Teche (multiple locations) Whether it’s kayak, canoe, or SUP that you choose, the Teche has proven to be friendly to all. And even though there are multiple launches along the 125-mile waterway, we suggest calling Cory Werk at Bayou Teche Experience to help you find your way. He’s very knowledgeable ... and an overall great guy to visit with.


Ouiska Chitto (pronounced Whiska’ Chitta’) (97 minute drive via I-10 W and LA-26 W) We’re taking the drive a little further, but we had to give a shout-out to a sandy bottom option (for those with gator phobia). It’s a popular trip for big and small groups of all ages, and there are several outfitters. Just google for options, although I’m more familiar with T&J.


Eunice City Lake (44 minutes via I-10 W and LA-367) That’s right, I said “Eunice City Lake.” Even though I’m from Eunice, I forgot for a second that it could be an option, but there’s a public boat launch and accessible dock. It’s a great spot to get your “feet wet” as a paddler, and besides, you can visit some of the multiple tourist hotspots (Savoy Music Center, Liberty Theater, and Ruby’s on a Saturday) and grab a few links of boudin from the Superette for fuel.

great rental amenities. Ask those who’ve paddled there, and you’ll need to follow the suggested routes since you could get pulled into the strong current, but that’s all provided at the Park as well. You’re close to the charming towns of St. Martinville and New Iberia if you’re looking for more culture. Don’t have your own gear or need guidance on your first visit, give these pros a call: Have your own gear and want to be more adventurous? Just remember, not all Louisiana waterways are open to the public. A lake or bayou could be state-owned but connecting canals may be privately owned. And even though the laws are murky (no pun-intended), owners have certain rights when it comes to your use of their “water bottom.” Check out the State Lands Office to learn more and map out your next trespassing-free adventure. More info on routes at Louisiana Travel as well.


Lake Fausse Point (56 minutes via I-10 W and LA-352) Much like Bayou Chicot, this is another great option for a day trip or longer, and the Lake Fausse Point State Park has

Bayou Chicot Ninety-Two West

Two O’clock Bayou Janenne deClouet Photography


Cook Book

Sweet Potato Toasts

LOVING all things sweet potato toasts lately! It's a great alternative to the rather gluten & wheat filled traditional toasts so popular today. If you're trying to maximize nutrition and eat the foods that give you the biggest bang for your bite, you're in the right place! These toasts are so simple, delectable, and creative - you can literally put anything you want on them. Simple, whole, fun, and nutritious, the way I like majority of food.



Place your sweet potato slice in the toaster for about 2 minutes on each side, depending on the power of your toaster. You can also do this in the oven by heating it to 400F and baking on a baking sheet for about 15 minutes per side.

Optional toppings: nut butters (almond, cashew, coconut, macadamia nut, etc), nuts & seeds, fruit, chocolate, cinnamon & spices, eggs, ground meats, sausage, bacon, cilantro & scallions, pico de gallo, guacamole, pickled vegetables, any cooked vegetable, greens, herbs, grass-fed butter, ghee, the list could go on forever

Remove your toast and start topping! Pictured about are toasts two ways, one breakfast style with a local fried egg, organic Applegate sausage (a brand that I love with very high quality meats), pickled purple onions, scallions, himalayan salt and black pepper, the other was a sweet toast with Performance Nut Butter, cinnamon, banana, and strawberry.

Optional combos: burger toasts, spaghetti bolognese style toasts, caprese toasts, pesto & shrimp toasts, almond butter & banana toasts, breakfast toasts, eggs benedict toasts, chocolate & PB toasts, banana bread toasts, brownie toasts, turmeric egg & toasts, fajita toasts, taco tuesday toasts, avocado toasts, french toast, chili toasts

Slice your sweet potato length wise, so that the slices are long and thin. You can also slice them like medallions and have little skewers or sliders.


1 large sweet potato

Contributed by

Christina Sciarrillo



Techniques Chris Baker Here’s the scenario; you’re riding at your local trail, following right behind your buddy, and keeping pace with everything they do. Suddenly, there’s a log or other obstacle in the trail, and your partner flies straight over it while you’re forced to dismount because you don’t know the proper technique for bounding over a fallen log. Or maybe they take a corner way faster than you ever have, and now they are 4 or 5 bike lengths in front of you, forcing you to double-down on your pedal strokes in order to catch up. If any of this sounds familiar, then it’s time to learn some advanced riding techniques.


Mountain bike trails are littered with obstacles, and maneuvering through these obstacles is actually half the fun of the ride. The bunny hop will allow you to hurdle straight over many of these features and continue zipping through the trail. The general action involves scooping up the entire bike, first the front wheel followed by the back wheel, similar to a skateboarder performing an ollie. To prepare for a bunny hop, make sure you are moving at a good clip. Too slow, and you won’t clear whatever you are


trying to jump over. Crouch down and bend your elbows and knees in preparation. Be sure to get one last good pedal stroke in before you lock your feet into a sturdy position, typically parallel to the ground at 3 and 9 o’clock. Pull upwards on the handlebars, being sure to keep your torso standing tall. Be sure not to lean back during the upwards motion, or you could wind up flat on your back. Leaning too far back also makes it much harder to perform

the crucial second portion of the bunny hop. When your front wheel is nearing the apex of its ascent, push your weight into the handlebars and rotate them downward. This will create momentum that will help lift your rear wheel off the ground. If you are riding clipless, this becomes much easier since you can actually use your feet to pull upwards on the bike at the same time. Bend your knees just before landing in order to absorb the shock, making sure to keep your torso centered over the bike. Now, keep pedaling and continue on your way! Car brakes are not tested during a vehicle’s first outing on a busy highway, and likewise you shouldn’t be practicing the bunny hop for the first time over a giant root or log on the trail. The best time to hone your abilities is on pavement or smooth grass, preferably over an imaginary obstacle or line in the ground. Eventually, you can work your way up to jumping over an actual obstacle before taking your newfound skill to the trail.


This comes up quite a bit on mountain bike trails here in Louisiana. Our trails are notorious for their rooty sections, with some riders loving the extra challenge while others cursing their existence. The first rule of riding through a rooty section is to stay off the brakes. A tire rolling with momentum actually has more grip over a root than a tire in the process of stopping. Keep your speed up as you approach the roots, and look forward to identify the line you want to take through the rooty sections. Picking a line has a few simple rules. First, try to hit every root perpendicular or square-on. If your tire hits the root at an angle, it has a tendency to slip or deflect and can lead to a nasty spill. You can also try and pick the largest root to hit first, or possibly one that has a mound of dirt in front of it and try and bunny hop over the remaining roots. Keep your speed up through the roots, always maintaining a solid grip on the handlebars.


Berms are embankments or slopes on the side of the trail that allow riders to fly through tight corners that would otherwise force them to slow down. They add to the flow of the trail, and are incredibly fun to ride if done so correctly. The most important thing to remember is to commit to the turn, which means absolutely no braking in the middle of the berm. Also, similar to the bunny hop, is to assume a position over the front of the bike, not leaning back in the saddle. Think of this position as your “attack mode.” This will also allow your front tire to dig into the turn and will reduce the chance of the tire slipping out. Keep your head forward, looking in the direction you want to move. I know it’s tempting to look around and see if someone is watching how cool you are speeding through the berm, but moving your head to the side during the berm will definitely lead to you taking a dirt nap. Drop your shoulder into the turn, moving the bike parallel to the ground, and shift most of your weight onto your outside pedal (the one away from the berm). Speed through the burn, and level yourself out as you exit. The key to all of these advanced techniques is trust in your abilities, and that only comes with practice. Start slow, build up your confidence, and you’ll be rocketing through the trail in no time.


JULY Race Date

Race Name

Race Type



7/15/2017 7/15/2017 7/15/2017 7/15/2017 7/15/2017 7/15/2017 7/15/2017 7/15/2017 7/15/2017 7/16/2017 7/16/2017 7/16/2017 7/16/2017 7/18/2017 7/18/2017 7/21/2017 7/22/2017

18M, 9M trail run 5K, 1M run 5K novelty run 5K run 5K run sprint triathlon 10K, 5K run 5K running tour 5K run 3M trail run supersprint triathlon 5K running tour sprint triathlon 3M, 2M, 1M run aquathon track meet 5K run

Pelham Huntsville Alexander City Shreveport Shreveport Bay Saint Louis Biloxi San Antonio San Antonio Norco Shreveport San Antonio Pearland Huntsville Austin Metairie Dothan


2M run



7/22/2017 7/22/2017 7/22/2017 7/22/2017 7/23/2017

Hotter N Hell Trail Race HTC Twilight 5K Sun Festival Slip-n-Slide 5K Red River Balloon Rally 5K Riverbend Rotary Doughnut Dash Bring it to the Bay Triathlon Kroc and Roll Sunset Run River City Run SARR Women's 5K Spillway Classic Trail Run Sunrise Triathlon Series #4 River City Run Shadow Creek Ranch Sprint Triathlon Summer Cross Country Runs Pure Austin Splash & Dash Series NOTC All Comers Track Meet Tasty Tiger Trot River Shack Tavern's River Run - East Bank Heart O' Dixie Triathlon River City Run Splash Dash 5K YMCA Kids Triathlon Wild Thing Kids Triathlon

olympic triathlon 5K running tour 5K novelty run youth triathlon youth triathlonv

Philadelphia San Antonio Dallas The Woodlands New Orleans



Don't Tread on my TRI

San Marcos






New Orleans Baton Rouge Mobile Pell City Gadsden Birmingham Florence


Lake Charles


Hammond New Orleans Baton Rouge Byram San Antonio



7/25/2017 7/26/2017 7/26/2017 7/26/2017 7/29/2017 7/29/2017 7/29/2017 7/29/2017 7/29/2017 7/29/2017 7/29/2017 7/29/2017 7/29/2017 7/29/2017 7/29/2017


Summer Cross Country Runs

10K, 5K run | sprint triathlon/ duathlon | aquathon 3M, 2M, 1M run

CRRC Summer Series 1 Mile & Sneaux 1M run Cones NOTC Summer Series Race 2M run Summer Series - Race #4 2M run | kids run Color Vibe 5K - Mobile 5K novelty run | kids run Lights Out on the Runway 5K run Run For Glory 5K 5K run Trak Shak Twilight 5K Retro Run 5K run | kids run WC Handy Festival DaDooRunRun 5K 5K, 1M run Ainsley's Angels Roll with the Wind Sunset 5K run 5K Christmas in July Fun Run 5K, 1M run Power Mile Road Race 1M run | kids run Rocketchix sprint triathlon/duathlop Swinging Bridge 5K, 1M run I Ran Marathons Majestic August 50K, 26.2M, 13.1M, 10K, 5K run

AUGUST AND BEYOND Race Date 8/5/2017 8/6/2017 8/12/2017 8/23/2017 8/23/2017 9/2/2017 9/10/2017 9/16/2017 9/17/2017 9/30/2017 9/30/2017 10/1/2017 10/7/2017 10/8/2017 10/14/2017 10/14/2017 10/14/2017 10/15/2017 10/21/2017 10/21/2017 10/21/2017 10/22/2017 10/28/2017 10/28/2017 10/29/2017 11/4/2017 11/4/2017 11/4/2017 11/4/2017 11/5/2017 12/9/2017 1/14/2018 2/3/2018 2/12/2018 3/4/2018 3/4/2018 3/31/2018 4/4/2018 4/29/2018

Race Name Race Type Ironfish Kids Triathlon youth triathlonv River Cities Triathlon sprint triathlon Tour De Scott Triathlon triathlon CRRC Summer Series 1 Mile & 1M run Sneaux Cones 3 Mile & Sneaux Cones 1 Mi Time Trial Knobbies At Knight Mountain Bike Race CajunMan Triathlon sprint triathlon St. Jude Walk/Run to End Child5K run hood Cancer - Lafayette Piney Hills Classic XXIV Mountain Bike Race Lafayette Free to Breathe Lung 5K run Cancer 5K 100M, 100K, 50K Children of the Cane run Sugarman Triathlon Triathlon Striding for Scholarships 5K 5K, 1M run Acadiana Classic Mountain Bike Race Tour des Atakapas - Festivals 7M, 5M, 3M run Acadiens et Creoles Run Tour des Atakapas 3/5/7 mi Roux Run 5K run Gulf Coast Half Marathon - Man13.1M, 10M run deville Shake Your Trail Feather Run & Kayak Cane Field Classic 4M, 2M, 1M run Warrior Dash Louisiana 3.2M obstacle run Ochsner Ironman 70.3 New half triathlon Orleans Jazz Half Marathon New Orleans 13.1M, 5K run River Roux Triathlon half triathlon Beast Master Mountain Bike Race Giant Omelette 5K 5K run Bayou Teche Brewing Bike Bash Bike 7K trail run | 5K, Jungle Gardens 7K Trail, 5K Run 1M run Crescent City Fall Classic 5K 5K run Giant Omelette Celebration Ride Ride Cajun Country Run 13.1M | 10K, 5K Louisiana Marathon 26.2M, 13.1M run 100M, 100K, 50K Red Dirt Ultra trail run 8M, 6M, 3M novelty Lundi Gras Bar-A-Thon run Zydeco Marathon 26.2M, 13.1M run 26.2M, 13.1M, 10K Rock 'n' Roll New Orleans run Crescent City Classic 10K run Cycle Zydeco Ride Ride for Rox Ride

City Benton Benton Scott




Lafayette Alexandria Lafayette








Port Allen


Youngsville Lafayette Lafayette




Lafayette New Iberia




Lafayette Port Allen St. Francisville


New Orleans


New Orleans New Roads St. Francisville Abbeville Arnaudville


Avery Island


New Orleans Abbeville Lafayette Baton Rouge








New Orleans


New Orleans Lafayette Lafayette


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Active Acadiana July 2017  

Acadiana's only fitness and recreational activity publication.

Active Acadiana July 2017  

Acadiana's only fitness and recreational activity publication.