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HEALTH

NUTRITION

Cycling:

Circuit Training for Strength

100 My

Kilometers

activeacadiana.com March 2017

FITNESS

OUTDOORS

Fitness

Gadgets Runcation Health Cuisine Culture

MOVE IT or LOSE IT

Shoe In?


A HEALTHIER YOU

YEAR-ROUND

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

FEATURES:

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

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

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

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

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MARCH 2017 ISSUE

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

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

Contributors

Chris Baker Brooke Kobetz Claire Salinas Megan Eimers Dena Eaton Dren Asselmeier Vera Riley Ethan Smoorenburg Christina Sciarrillo Thea Francesconi Brandon Bahlawan

Mark Miller

Owner Precision Bikes

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


CONTENTS

Healthy Cuisine Culture

10 22

RUNCATION

Fitness Gadgets

12

Move It or Lose It

04 From the Editor 06 Local Events 08 Shoe In ? 09 CycleBar Fit Tip! 10 Healthy Cuisine Culture 11 Treating the Sprained Ankle 12 RUNCATION! 14 Tri-Cajuns 16 Get Some Sleep 18 Open Source Performance 20 My 100 Kilometers 22 Move It or Lose It

36

24 Conquer the Pistol Squat 26 Cycling: Circuit Training 28 Self Myofascial Release 30 Your Brain on Yoga 32 Active Cookbook 34 Don’t Train Like a Robot 36 Fitness Gadgets 38 From Inertia to Momentum 40 MTB: Elevate Your Ride 42 Upcoming Events

3


From the

EDITOR

ZZzzzzz.....

As I write this, I’m exhausted at the end of another long day at the office. Busy week, days flying by. Thinking about what’s more important… a trip to the gym to get in an end-of-day workout and cardio session, or hit the bed early and rest up for the rest of the week. Decisions, decisions. At first glance, I understand what the obvious choice is. Get to the gym, you can sleep when you’re dead (isn’t that the euphemism?). But, this month one of our writer’s pens an article about sleep and its importance to athletic performance. They write about muscle building, “During stages 3 and 4 of sleep (known as the restorative stages), blood pressure drops, breathing slows, and blood flow is directed towards the muscles. This is also when certain hormones are released, including Growth hormone, which helps build and develop muscle.” Also important is sleep’s partnership with injury recovery, “The body secretes hormones during sleep which help reduce inflammation and trigger tissue growth to help repair your injuries. Additionally, these hormones also enhance the body’s immune system to fight off infections and nasty colds.” On second thought, a cheat day doesn’t have to only be attributed to food. Maybe it can include skipping the gym to hit the sheets… stay sleepy, my friends.

Andrew Ward / Editor-In-Chief


A HEALTHIER YOU

YEAR-ROUND

FEATURES:

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

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

JOIN THE CLUB!

Schedule a consultation to learn more.

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

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


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Shoe in ? Katie Frank , MS, LAT, ATC

I wish I didn’t care if my feet looked dirty. Walking barefoot outdoors feels amazing. Dare I say even more than amazing, it’s miraculous? However you view it taking the shoeless (or minimalist) route during exercise has gotten more attention than its arch-supporting counterparts. The “toe shoes” had their phase not too long ago, while trotting completely barefoot is a regimen kept by few. Have you ever taken a jog barefoot? With all road debris aside, strolling sans shoes is a pretty liberating experience. Short term. After a while the feet may ache, causing one to stop. But what if you surrendered to the uncomfortable for a bit longer, to reap the benefits? Are there any benefits? Believe it or not, switching up your running routine could prove to be worth the angst. Or, at least worth the adventure. We have been taught to wear shoes. It’s been a social status matter for a long time, but today it is just something we do. Now in order to understand effects of running barefoot (BF), it may be important to compare it with wearing a full, athletic shoe. One sciencey, specific criterion of interest is tibial acceleration (our lower leg and foot bones move a lot more than you think as we stride). While running, studies have found an association between loading rate, tibial acceleration and the development of musculoskeletal injuries; during running, shoes reduced tibial acceleration and vertical ground reaction force. Due to this and simple pressure distribution, shoes 8

seem like the only way to go. They protect the foot from harm and make moving around more comfortable, especially while being active. The first running shoes were recorded as being relatively awful. Later, cushioning was added. Recently, shoes have evolved to help control foot movement. No matter your sport of choice Adidas, Asics, Brooks, New Balance, or Nike have more than likely made a shoe just for you. The benefits of running shoes have been tested and withstood the test of time. Now what about this BF/ minimalistic approach? Unfortunately this is a topic either very few have touched upon or touched upon poorly, but there’s just enough to form your own opinion. No one has really paid attention to possible revenues that comes with wearing no shoes. The popularity of this following is mainly based on the belief that less of a shoe alters running biomechanics, improves the dampening of impact forces, and reducing injury risk. Why is that? In the presence of higher mechanical load, muscles may increase their activation to help in shock absorption. Your body is a great adapter and your feet are no exception. Without the support of a shoe, the boney and soft tissues of the foot will actually begin to acclimate to the extra forces. According to one study, a 16-week progressive barefoot running program seems to be an effective training strategy to reduce impact force, improve shock attenuation and decrease muscle activation intensity.

I wish I “didn’t care if my feet looked

dirty.”

Not to mention, the feet generally get stronger when highly supportive shoes are removed. It’s the same concept as wearing a cast; a limb getting smaller because of it. Be wary though, as The International Journal of Athletic Therapy & Training stated a concern in the transition from shoes to barefoot or minimalistic footwear. The forefoot must be capable of withstanding increased impact force, which may require bone remodeling that takes approximately 3-6 months. Those 3-6 months will be uncomfortable. Thus, habitual shoe runners, in their first attempt at running BF, could have their protection and performance impaired. Not to mention high cost energy and less efficient running economy. To shod or not to shod is the question. Try reading the book Born to Run by Chris McDougall, and decide if you are up for this type of transition. To be honest, I do care if my feet look dirty. It isn’t sign of a good time anymore; it’s a lack of cleanliness. Such a shame, since it can do some good things for you. Dr. Joseph Mercola, an alternative physician, recommends making as much contact to the earth with the soles of your feet as possible. The earth provides a constant negative charge, which has been an antioxidant agent used for decades. Take those shoes off once in a while! But watch out for pebbles.


Fit Tip

The positive impact indoor cycling offers is hard to match in any other non-impact avenue According to the American Council on Exercise (ACE) if you are looking for a cardiovascular workout that offers a large expenditure of energy with minimal impact on your hips, knees and ankles, indoor cycling is an excellent option. With a little bit of knowledge you can ensure that an indoor cycling class is the most challenging workout of your week and so much fun you may forget you are exercising! Indoor cycling is similar to other exercise with regard to health benefits. The American College of Sports Medicine (ACSM) specifically mentions the following fitness benefits with regard to indoor cycling:

Low Impact: Indoor cycling is a low-impact activity. If done correctly, there is minimal impact on the hip, knee, and ankle joints. Muscular Endurance: Muscular endurance refers to the ability of a muscle to exert force over an extended period of time. When

you are pedaling against resistance in indoor cycling you increase the endurance of the muscles in the legs--quadriceps, hamstrings, glutes, and the calf muscles. Working these muscles also helps to strengthen surrounding bones, tendons, and ligaments increasing overall strength.

Stress levels: You’ve heard of the runner’s high. Well an indoor cycling class can provide that same release of happy mood-inducing endorphins which create feelings of euphoria, lower stress levels, and enhance the body’s immune response.

Cardiovascular: ACSM recommends that healthy adults should get at least 150 minutes of moderate-intensity exercise week.

An indoor cycling class can keep your heart rate well within a vigorous range for 50 minute and help to lower the risk of coronary artery disease.


Healthy Cuisine Culture Okinawan & New Nordic Diets Brooke Kobetz Rice and gravy, boudin, and fried foods are ingrained in our diet here in the heart of Cajun country. Cajun food is undeniably delicious, entrenched with deep flavors and spices, and coveted by those in regions with more timid cuisines. However, more than a few famous Cajun dishes can be found guilty of being high in calories and saturated fat. Which poses a question: what cultures have healthy cuisines? According to the Center of Disease Control, Japan has the highest life expectancy in the world with the average citizen living to a whopping 83.7 years. While many factors play into their longevity, nutrition may have the biggest impact. Traditional Japanese diets are plant based. Staples are rice, green and yellow vegetables including seaweed, and fermented products like Umeboshi made from plums. Soybeans are used for a variety of food products including miso. Eggs and meat are eaten sparingly, and processed food almost nonexistent. Okinawa boasts the highest number of centurions, people living over 100, in the world. People in this region maintain the traditional Japanese diet, but often replace white rice with purple sweet potatoes, and consume less salt and fermented products. The traditional Okinawan diet is low calorie, antioxidant, and anti-inflammatory rich. High vitamin and low calorie foods are a staple of the Okinawan diet. One example is Shitake mushrooms which are superfoods, protein rich, containing all the essential amino acids, as well as fiber, potassium, magnesium, and vitamin D and boast a meager 35 calories per cup. Seaweed is low in calories and contains iron, calcium, and antioxidants. Soy, also containing all of the amino acids, is consumed heavily by Okinawans in the form of miso or tofu. Soy is rich in flavonoids, which are plant based compounds that act as antioxidants with anti-inflammatory and immune benefits. The purple sweet potatoes consumed heavily by Okinawans contain antioxidants A and C and are high in essential vitamins. Anthocyanins, responsible for the purple color of the sweet potatoes, have been associated with a reduced cancer risk and have high antioxidant properties. Older Okinawans have better cardiovascular health, and have lower risk for obesity, diabetes, and certain cancers. 10

The new Nordic diet, developed in 2004, is a combination of the traditional cuisines of Denmark, Sweden, Finland, Norway and Iceland. It was developed by food professionals who wanted to make a healthier regional cuisine based on traditional fare. Like the Okinawan diet, the Nordic diet is devoid of processed foods and fish is a vital ingredient. Fish is high in essential omega 3 fatty acids which have anti-inflammatory properties. The diet is also high in fruits and vegetables which are full of antioxidants, vitamins, and minerals. Most of the fruit and vegetables in this cuisine are those foraged locally, such as berries, mushrooms, and root vegetables. Rapeseed oil is also a main staple and is made up of healthy unsaturated fats. Wild game meat such as reindeer, eggs, and dairy products are consumed sparingly. Only whole grains are consumed in the form of rye bread. There are several recent studies that suggest that this diet may improve blood cholesterol and blood pressure levels. What do these two diets have in common? Both are devoid of processed food, and are plant based with no refined carbohydrates. Meat is consumed sparingly with fish as the main source, and fats consumed are healthy unsaturated fats. Both cuisines have been associated with health benefits and produce is seasonal and local. Using theses cultural cuisines as healthy examples, adaptions can be made to our traditional Cajun fare with healthy substitutions while keeping the cultural integrity intact.


Treating the

SPRAINED

ANKLE

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.

They may be one of the more common sports injuries, but that doesn’t mean that ankle sprains aren’t serious. Even minor ankle sprains need to be treated properly, otherwise athletes may find themselves with repeat injuries. An ankle sprain occurs when the ligaments on the outside of your ankle are stretched or torn. They can occur during a strenuous workout or simple, every day activities. Regardless of their severity, it’s helpful to know the most effective ways to treat a sprained ankle:

Restore Your Range of Motion

Use the R.I.C.E Method

Once you have a full range of motion in your ankle and the pain is gone, it’s time to stretch and strengthen your ankle. This will ensure that your ankle heals properly and help prevent ankle sprains in the future. In addition to exercises that will strengthen lower leg muscles, it is also beneficial to focus on proprioceptive training to improve balance and stability. For the best results, make sure that you consult a professional. They will be able to tell you which strengthening routines will be best for your type of ankle sprain and guide you towards a speedy recovery.

R.I.C.E. stands for Rest, Ice, Compress, and Elevate. When you sprain your ankle, your first order of business is to reduce the swelling. To do this, you should immediately stop putting weight on it and elevate your injury so that it is above the level of your heart. Next, you should put a bag of ice wrapped in thin cloth on the area that is swelling to reduce inflammation. Compressing the injury can also help reduce the swelling.

After you have reduced the swelling, it’s important to properly restore the range of motion and stability of your ankle. Remaining immobile for too long is a common error that many people make with the R.I.C.E method. Performing exercises that stretch your Achilles tendon will help restore your range of motion once again.

Stretch and Strengthen Your Ankle

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N O I T A C N

RU

Take Your Running on Vacation Dren Asselmeier Runcationing (or the combination of running a race while taking a vacation) is becoming more common as race participation continues to grow, and more people are looking for budget-friendly ways to travel, live a healthy lifestyle, and make memories with friends and family. With the stress of things like race day jitters and postrace exhaustion, why would you want to run a race out of town, out of state, or even out of the country?

First off, travel is fun! People get into running because it’s exciting and adventurous. Races in new locations give you a chance to explore and be surprised by something new. Plus, 12

what’s better to celebrate your active lifestyle than a vacation that helps keep you active?

You may be bored with the races in your area. There are some races that I do every year because it’s tradition, but I have to throw in a few vacation races here and there to break the monotony. They’re not all going to be in Hawaii, but even a race a couple hours away where I can rent a cabin with my family and spend a weekend away is still a perfect retreat.

You need a reason (or reminder) to take vacations. See, if it weren’t for races and my son’s daycare closing two times a year, I think I would forget to take a vacation. By having a hobby that can bring me to other parts of the world, I am driven to work out the details and excited take time off. Otherwise I’d probably use vacation to sit at home and assemble my coffee table. Zzzzzz. Now, the challenge of a successful runcation is that there are way more things to consider. I’ve never left the country for a race, but I’ve done lots of overnights and long weekends (with and without children!). Here are my tips for having a great getaway.


Check on race itinerary and make solid travel plans. Leaving the country? That will take a lot more prep time, but even if you stay within the country or state, lock down your plans. Whether you’re flying with the fam or driving alone to a destination, you want to have a low-stress trip with a good itinerary. I don’t know how many times I’ve nearly forgotten to check to make sure I’ll arrive in time for packet pickup. Oops!

Make your gear list far in advance. We’re talking a month out, or more. I like to make a Google Doc, but a note on your phone or fridge is fine. Just keep it handy. Categorize things you’ll need. I go by entity and event in a grid so there’s a column for each person who is going. Within my column, I’ll need certain things for travel, for race day, and for the rest of the trip. The way I organize it just helps my brain separate race items from things like flip flops and a stroller. Organize it however it works for you, but start early so that you can add things that come to mind over a few weeks. Pro tip: save your gear list, edit it after your trip, and use it next time. I’ve been working on mine for about three years. At this point, it’s a work of art.

Do a race gear walk-through. Go through the steps like you’re getting ready for race day. Put everything on your dining table and then write it all down—even obvious things like “shoes” (yes, I have come very close to forgetting my running shoes during a runcation). You can pick up sunscreen or gloves during your vacation, but it’s harder to find specialty running items that you count on for your race, so definitely prioritize that gear. When you go on your trip, stick to your pre-race routine. Rest, relax, and don’t eat anything crazy. Your best bet is probably to plan your race for early in your trip so that you can indulge after, but if you want to taper while getting a massage on a white sand beach, that sounds pretty amazing, too! The most important thing is to enjoy the adventure and make memories while doing something that makes you happy and healthy. Safe travels!

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Claire Salinas Managing the load of triathlon training can often be daunting and sometimes downright discouraging, but the Tri-Cajuns Triathlon Club has created a community that offers group training and support for those working through the process. Training for a triathlon often involves an average of 16 hours per week of training over the span of 16 to 20 weeks, which can be challenge for everyone from a novice to an experienced triathlete. The club exists to support both beginners and more seasoned triathletes, but it can be especially helpful for those just starting off in the sport. Club President, Joel Jones, said, “I was overweight and I woke up one day and said I want to do a triathlon. I went and got a 30-year-old bike from my parent’s house, tuned it up and made it work for my first race in 2014.” Membership in the club gives you access to amenities such as group workouts, coaches and workshops, all aimed at making it easier to stick with and conquer your training routine. 14

Group Workouts

Coaches

A typical triathlon includes a half mile of swimming, 20 miles of biking and a 5K distance of running. The best training involves not only preparing to meet the distance markers for each portion of the race but training in the conditions you will be in on race day, which can be especially important for the swimming portion of the race. Jones said, “In the race you’re going to get punched, kicked scratched, swam over and even run over.” Members in the club may be training for a variety of activities ranging from aquathlons, to duathlons, to aquabike races to triathlons. Although members may be training for different events, group workouts are designed to increase overall endurance to prepare them for the various events they’re training for. Club Secretary, Laina Fredieu said, “We have people at every level in our club. We have people who want to do their first triathlon all the way to people training for full Ironmans.”

Within the club, there are coaches who possess Ironman certifications who are more than happy to pass on their wisdom, and if members want to take their training a step further they can hire a coach to help them reach their goal distance. Jones said, “These coaches started doing triathlons and they felt the need to help others. They’ve learned how to use nutrition and training plans to get people where they need to be.” Coaches account for the current fitness level of each member as they design training plans, in order to help each member achieve optimal results.

Workshops Members also have access to workshops put on by the club on topics like Injury Prevention, how to utilize Garmin watches for triathlon training and other topics that support triathlon training. Additionally, they host events like Tri Camp to simulate a real triathlon to members. Jones said, “Tri Camp is a day of


swimming with Sarah Tennison, our Masters Swim Coach, that teaches members how to survive open water swimming, as well as the biking and running part, and we finish the day with a mini triathlon.” The club encourages members to ease into the sport to see if they enjoy it before making a big investment. Fredieu said, “It’s not for the faint of heart and it’s not a cheap sport, so if you don’t like short races like the Miles Perrett Triathlon then you’re not going to like the basic sprintdistance.” This marks the fifth year that Fredieu has been racing in triathlons, and for her the camaraderie and versatility of the sport is what keeps her coming back. “I was a runner in high school and then I started doing longer distance races. I was never a big swimmer, but swimming has become my favorite thing since I started triathlons,” said Fredieu. “When you meet up at the triathlons it’s as much of a social gathering as it is a competition. Everybody is always really supportive even if you finish horribly.” Although getting involved in the sport involves a significant level of commitment, Jones message to newcomers is that where there’s a will there’s a way. Jones said, “Starting in triathlons doesn’t have to be expensive. Basically, all you need is a swimsuit, goggles, a bike, running shoes and you can do a triathlon.” For more information about the Tri-Cajuns Triathlon Club or to sign up as a member, visit tricajuns.org.

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GET SOME

SLEEP Megan Eimers

World class athletes know how essential proper sleep to their athletic performance. Tennis pro Roger Federer has said that he tries to get 11-12 hours of sleep each night, while Olympic swimmer Missy Franklin uses a chart to track her sleep. These athletes know that in addition to proper nutrition and training, sleep is vital if they want to remain competitive. Getting enough shuteye is important for everyone, but there is no doubt that athletes in particularly need to practice good sleep habits. Here are just a few reasons why athletes should make sleep a priority if they want to enhance their performance.

Reaction Time and Decision Making Although researchers aren’t sure why, it is clear that sleep deprivation has a negative impact on a person’s reaction time and decision making skills. One study from the University of Texas found that sleep deprived individuals had a 2.4 reduction in accuracy for tasks that required quick reaction times. Another study published in the journal SLEEP found that lack of sleep caused participants to have greater difficulty when faced with moral dilemmas. For many athletes, lightning-fast reaction times and decision making skills are essential to their athletic performance. A one-second drop in either of these skills could not only hurt their performance, but also cause them serious injury. 16

Muscle Building and Healing During a hard workout, microscopic tears form in muscle tissue. Although the body gets to work immediately to build muscles back stronger, its best work is done at night. During stages 3 and 4 of sleep (known as the restorative stages), blood pressure drops, breathing slows, and blood flow is directed towards the muscles. This is also when certain hormones are released, including Growth hormone, which helps build and develop muscle.

Injury Recovery No one enjoys waiting to recover from an injury and most of us do everything that we can to speed up the process. In addition to taking a break from your regular routine, your body needs plenty of sleep to recover quickly. The body secretes hormones during sleep which help reduce inflammation and trigger tissue growth to help repair your injuries. Additionally, these hormones also enhance the body’s immune system to fight off infections and nasty colds. If you don’t want to delay your injury or illness, getting proper shuteye is key.

Energy Levels Want to have the willpower and energy to tackle a tough workout? A good night’s sleep is essential. According to a survey by the Better Sleep Council, individuals who were getting nine hours of sleep or more were more likely to engage in higher-

intensity workouts. Researchers believe that the drowsy feeling that we get during a bad night’s sleep is caused by an excess buildup of adenosine in the brain. When sleep is disrupted, this hormone can inhibit neurons in the brain that make you feel tired. To make matters worse, a lack of sleep can mess with your metabolic system as well and cause you to make poor food choices, causing your energy levels to further plummet.

Mood For many athletes and fitness enthusiasts, the key to nailing a workout often comes down to being in the right mental state. Getting into a good mental state before a workout or competition is hard enough, but the loss of sleep can make this even more difficult for athletes. A single night of poor sleep can make you feel stressed, irritable, and sad. Researchers believe that this has to do with increased activity in the amygdala, the almond-shaped set of neurons in the brain’s medial temporal lobe. The amygdala is involved with feeling negative emotions such as anger and rage. When you don’t get a good night’s sleep, the brain has a harder time regulating these emotions. A positive outlook is essential for athletes who want to reach their goals, which is why they need to make sleep a priority if they want to succeed.


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How did Open Source Performance get started, and what made you want to bring it to Acadiana? Open Source Performance began as an idea from two problems that arose; The first being, I was painfully unmotivated and bored of the conventional exercising methodologies and ritualistic workouts. The second was that personal trainers barely made any money working for gyms. OSP was brought to Acadiana to fill the gaps that were left by the commercial gyms and boxes. I wanted a place for likeminded people and athletes to train.

What are a few of the best results that people in can get from your program? Whether its sport specific or life specific, results found are increased flexibility, mobility, strength, and explosive speed. At OSP, we believe that everyone has a goal they want to achieve, whether preparing for a sporting event, increasing your max deadlift, or dropping 20 lbs for beach season. For personal trainers, they can have exclusive private access to the entire gym and grow their client base without the worries and inconsistencies of doing things on their own.

How often do you have classes or organized sessions? When you arrive at OSP, the first thing we do is give you a consultation and FREE workout to assess your overall physical fitness levels, such as, range of motion, flexibility, strength, and speed and limitations. A goal and program will be outlined for your specific needs. You can then pick from specific trainer or train on your own at various times of the day. Classes are appointment only and offered throughout the day Mon-Fri, from 5am sessions for the early-birds to late night lifters in our “Lifting After-Dark” private sessions.

Give us an idea of how Open Source is different and unique? I created OSP offers an alternative to “exercising” and replace it with “training,” as well as, a place for the best 18

independent personal trainers to rent the facility to grow their businesses. Training, is a physical activity performed for the purpose of satisfying a long-term performance goal. People outgrow exercise and training becomes the next logical step to take their fitness to the next level. OSP provides you with all the tools and knowledge to reach those goals. This makes puts the focus on the process instead the exercise itself. All you have to do is show up.

What are your 5 best tips for living a healthy and Active life?

1. what you put in the tank is just as important as how you treat the vehicle. Tired old cliché, but it’s true. All the work you put into improving your body is pointless without supplementing it with the right nutrition.

2. Consistency in your diet is key. If nothing else, take in at least 30g of protein within 30 minutes of waking up and hydrate. You’ll see big changes.

3. Create very specific goals, ask yourself the questions of how to achieve them, and break them down to their simplest form. No matter how ridiculous it sounds. ex: I want to get stronger. What parts of my body need to get stronger and How? Lift weights. What kinds of weight training should I do? etc.

4. What gets measured, gets managed. Track your progress with everything from pictures to measurements in changes in your body as well as improvements in training. Seeing that progress only helps you drive forward.

5. Cheat Day. One of the best parts about having a healthy and active lifestyle, is having that one day to just go nuts. Throughout the week, I write out whatever I am craving on post-its, and save it for my cheat day. This also helps keep me on track.


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? www.drcraiglandry.com. 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


100

y M

KILOMETERS

Fawn V. Hernandez

At 4:30 in the morning on Saturday February 4th my husband and I crawl out of our tent in the Kisatchie National Forest in anticipation of my first 100k race. My pre-race anxiety was flushed out with a hike the afternoon before. This leaves me feeling only excitement and gratitude as the clock ticks closer to the 6 am start time. After training for seven months it’s finally time to complete two 31- mile loops of the Sandstone Trail. With the glow of headlamps myself and seventy other race participants start our pre-dawn 20

journey to run 31, 62 or 100 miles. The inaugural Red Dirt Ultra is underway on a perfectly dry, cool day. The race begins on a sandy, hilly section so I hop in the back of the pack to ensure I don’t start out too fast and to avoid having other participants accidentally kick sand in my shoes. Immediately, I come upon my friend Tara Breaux who is running the 50k but going slower than her usual pace due to a foot injury. Hours later, after sharing 26 laughter- filled miles, it was time for us to separate due to her

foot pain increasing. I left Tara with a sense of awe at her toughness. As I approach the start/finish area to begin my second loop a surge of peace and strength wash over me. I am energized to step into the unknown world of miles 31- 62. My crew outfits me with my hydration and nutrition and Don Schoolmaster, my pacer for the next 16 miles, sets us in motion. Don is the kind of friend and runner that knows what you are capable of and will casually and quietly demand your best.


My plan is simple: trust Don and trust my abilities. The first half of the Sandstone Trail is peppered with challenging hills and lots of deep sand. During this section self-doubt and fear of the unknown slowly creep in but I gently remind myself, “Don’t ask to slow down. You’ve got this and Don’s got you.” Before I know it we are at The Mud N Guts Trail Runners aid station to meet up with my next pacer, Jeremy Howard. The aid station volunteers, who happen to be my “tribe”, eagerly feed me cheese quesadillas and potato soup. Nothing ever tasted so amazingly delicious before in my entire life.

After my feast, Jeremy and I take off for the remainder of my race. Jeremy, a Rhode Island transplant, is in awe of the terrain and flora. Though the Sandstone Trail is a part of Kisatchie National Forest it is strikingly different than some of the more popular destinations in Kisatchie. With the mixture of stones, expansive overlooks, stream crossings and sand it’s as if you are transported to another region altogether. This made Jeremy giddy and that’s exactly what I needed after running 47 miles. He reminds me “why” I am doing this. So, why am I doing this? Growth doesn’t happen in comfort zones and I love trail running. Ultra marathon running provides a connection between the mind, body and spirit. As dusk turns to nightfall I’m thinking these existential thoughts when suddenly I find myself face first in sand after tripping over a root. I laugh at myself while Jeremy berates himself for not doing “his one job”. This makes me giggle more. We make it to the last sandy hill of the course, which means I’m finishing my first 62-mile trail race. As my friends and the event staff start cheering me to the finish the tears begin flowing down my face. I collapse into my husband’s arms consumed with joy. I feel immeasurably grateful to all that helped me reach my goal, to those who put on a flawless race, and to myself for listening to that little voice that whispered, “You can do hard things.” The most profound part of my experience is that in doing something I first thought impossible, I see the true potential in others around me to push their own capabilities.

21


G STRON Life THE

MOVE IT OR Lizzie Ellis

NASM-CPT, CF-L1

LOSE IT

When personal training clients first come to me we go through a movement assessment. I ask them to perform a squat, a deadlift and an overhead press. Some have a basic understanding of these movements and can perform them fairly well with only one or two major faults. Their knees might cave in on the squat or their back rounds slightly on the deadlift or slightly hyperextends on the overhead press. Often, with simple cues and practice over time these things can be corrected and the movement can be done safely and efficiently. We can start adding weight, they build muscle and lose weight and reach their goals. Yay!

I know why some of my clients have a hard time with squats, deadlifts and overhead presses- because, thanks to modern conveniences, they are not required to actually perform those movements in daily life. Many of them sit at a desk or in a car most of the day resulting in tight hips and hamstrings and often the dreaded low back pain. Staring at a screen or down at a desk all day leads to rounded shoulders, tight muscles in the thoracic spine and limited mobility in the shoulders. Certainly, lifestyle factors are not the only indicator of movement patterns. Genetics, bone and joint structure, and body weight play a role as well. I’ve encountered some people who have never exercised, sit at a desk all day and can squat pretty well, naturally. This is not typical.

On the other hand, some clients are what we call “trainwrecks” (it’s not meant to be cruel, we’re simply looking objectively at their mechanics here.) This means they As technology improves and life gets even “easier” are essentially unable to perform these movements we lose these basic movement patterns unless we As without significant faults and have a hard time make a conscious effort not to. Take a toddler for technology grasping cues both verbal and physical. This example. Have you ever seen a toddler squat? improves and life doesn’t mean they’re lost causes or not It’s perfection. Their butts touch the ground, gets even “easier” worth helping, it simply means it will take a backs are straight and knees are out. Over little more time to get their brain and body time this ability starts to fade as they begin we lose these basic to communicate effectively to be able to school and start sitting for eight hours or movement patterns perform these three fundamental movemore a day. That isn’t a coincidence. You unless we make a ments. can see many adults in some third-world conscious effort countries squatting beautifully as they work Long, long ago in a land far, far away hunot to. and eat or even wait for the bus. mans roamed the world on their feet. In order to go to the bathroom they squatted and to eat they hunted and foraged. I’m not sure what those early humans did for entertainment, but I imagine there probably wasn’t time for much besides procreating. Fast forward many, many years and things have changed. Thanks to advances in technology and industrialization we no longer have to squat below parallel to poop and can have our groceries delivered right to our front door. Modern conveniences have made our lives better and easier in many ways, but there’s a problem. These things have also made us weaker and less mobile. Toilet seats are made taller, cars are bigger, escalators replace stairs, screens are everywhere, cities are huge and let’s face it, riding a bike on a road amongst cars is freaking terrifying. 22

Since we don’t move our bodies as much as we once did, when we do move them and it’s with poor patterns, we hurt ourselves. Now I’m not suggesting you use this as an excuse not to exercise. Instead, I’m suggesting you exercise and move purposefully. Work with a personal trainer or physical therapist to identify the problem areas and follow through with the prescription for improving them. All hope is not lost if you fall into the “trainwreck” category. Over time and with specific action you can move properly. I have witnessed it first hand with personal training clients and with members I’ve coached in the CrossFit gym. I’ve seen people who couldn’t even squat to parallel when they started to now going appropriately below parallel with ease and even under a load.


In addition to exercise and specifically working these three fundamental movements, there are some other steps you can take to combat the side effects of sitting. First, stand. You may have seen the trend of standing desks and brushed it off, but take another look. If you aren’t ready to make the full time switch to a standing desk, test it out by doing some work at home at a high counter top or at a coffee shop that has high, bar-top tables. My mother-in-law was kind enough to make me a standing desk for Christmas and I haven’t looked back. I do sit every now and then and it does take some getting used to, but I find my lumbar spine is much happier these days. Ease yourself into it. If you are used to sitting for eight hours a day and try standing that long right off the bat you will hate it and probably send me a mean email. Keep in mind I stand most of the day for my job, so the transition was not as severe. If you are unable to convince your boss to get everyone in the office a standing desk, then my next suggestion would be to minimize the time you sit at home. I know how tempting it is to come home after a long day and immediately collapse onto the couch for a few hours and binge-watch your favorite show. When you do finally pry yourself away chances are you don’t feel relaxed and loose. Your back and neck are probably stiff as hell and you just want to sit again. Instead, try going for a short walk. It will help get the blood flowing to those stiff joints and can be quite relaxing after a long day. Bonus points if you have a dog you can take with you. If you simply can’t miss your favorite TV show try sitting on the floor and doing some stretches and foam rolling as you watch. You get to stay up to date on your show and get more flexible at the same time. It’s a win-win. If you have children, I encourage you to do these things with them. Remember, they’ve been sitting all day too. Maintaining the movement patterns they were born with, while getting yours back, is totally doable. They’ll thank you in 30 years when they can pick up a 50 pound bag of dog food off the ground and put it over their heads without hurting their backs. You’ll probably be pretty happy too when you’re 80-years-old and still able to get in and out of a chair on your own.

I know how “tempting it is to come home after a long day and immediately collapse onto the couch for a few hours and binge-watch your favorite show.


CONQUERING THE

PISTOL SQUAT

Alex Reynolds

One of the most difficult exercises to complete, yet one of the most effective when done so correctly, the pistol squat is a consistent thorn in the side of even accomplished CrossFitters. Not familiar with it? Picture a one-legged squat to the ground in which your nonplant leg is held straight out, adjacent to the floor. Don’t let the fact that pistol squat is a simple, weightless movement deceive you; the exercise requires an enormous amount of strength, flexibility, and balance that cause even the strongest athletes difficulty performing just one of these exercises. Simple math tells us that a onelegged variation of a squat should be twice as hard as its two-legged counterpart. What athletes don’t expect is for it to actually be three to four times as difficult. Compared to a standard squat, pistol squats place more stress on the nervous system, lower-body 24

muscles, and core. They require a greater amount of hip, knee and ankle mobility than almost any other exercise. The sticking point, however, is the precise balance of strength, stability, and mobility needed to complete a pistol squat without inevitably ending up on your rear end. Luckily, for those determined to become one of the elite few, there is a method to mastering this daunting exercise. By simply adding a few drills to your normal workout routine, the pistol squat can be conquered by nearly anyone in only three to four weeks. For most athletes, the biggest obstacle is often poor ankle mobility made stiff and tight by years of sports, sprains and neglect. The ankle must be able to flex enough to allow the knee to come forward over the toes, thus properly distributing weight over the foot. To determine if your ankles

are mobile enough, conduct a quick test by placing your hands on the wall, then while keeping your heels flat on the ground, bend your knees and try to touch them to the wall. If you cannot complete this movement without your heels coming off the floor, consider implementing the following ankle mobility drill into tour daily routine. Using any household object (phone book, weight plate, etc.) to elevate your toes, keep your heel on the floor and toes pointed straight ahead, then drive your knee forward. Pause, then return to the starting position to complete one rep. Fifteen to twenty reps on each side daily will quickly return mobility to the region. With only one point of contact to the ground, equally important as mobility is the athlete’s stability in the lower half of their body. When completing a pistol squat for the first time, the


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bottom position, when the hamstring is resting on the calf, is an ‘unknown zone’ for the body. Many are able to reach the midpoint comfortably, yet fall apart after that simply because their body does not know what to do. By building as much stability as possible in the bottom position, the body will be just as comfortable at the end of the movement as it is at the start. To do this, hold onto a stable support, and then slowly lower your body into the bottom of a squat position. Your weight should be resting on your heels with your chest upright and as low to the floor as possible. Straighten one leg out to simulate the pistol squat position, hold for one to two seconds, then return to the bottom of a regular squat position and alternate with the other leg. After maximizing both ankle mobility and lower body stability, the final step is - you guessed it - to build some serious leg strength. In addition, strong hip and thigh muscles are needed to further stabilize your knees, core and spine. Single-leg box squats are an excellent exercise to adequately strengthen the legs for the pistol squat, however there are countless methods that can be used. That’s it - incorporate three simple drills into your daily routine, and in three to four weeks you will be a pistol squatting pro. Not to mention, the envy of your gym!

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CYCLING

CIRCUIT(

)TRAINING For Strength

Dena Eaton From looking at the lean physiques of professional cyclists, it might not occur to you that weight training is an important part of their preparation. While being lean is important, cyclists are able to increase their power by increasing their strength to weight ratio. The easiest way to do so is to perform circuit-training exercises focused on whole-body strength. Doing them in circuit style, with minimal rest between sets adds cardio training to the mix. Weight training helps to increase your muscle mass, and lean muscle burns more calories, which means your metabolism will increase fat burning. So you will be stronger and leaner. The most effective exercises are those that are movement specific. This means that they mimic the movement of your body as you ride, which makes you a stronger rider, rather than just giving you muscles for the sake of having muscles. Begin each exercise with zero or minimal weight until you are comfortable with the movement. You should aim for 2-3 rounds of the entire circuit with 12-15 reps to begin with. Weight should be added so that you can comfortably do these, plus a few extra. Work at a quick pace, but be sure to keep your movements deliberate and don’t compromise your form. Take a small rest interval between exercises.

Squats: Squats work the quads and glutes. They will not make you huge. They will make you a stronger climber and help you pedal through headwinds. When you pedal you use primarily the quads and the glutes (butt muscles). The squat is a two in one exercise as it strengthens the glutes and quads simultaneously. In this way they will each be as strong as they need to be in proportion to each other. 26

Lunges: Lunges are excellent for glutes, quads and hamstrings. Holding a set of light dumbbells over your shoulders will necessitate using your core muscles to stabilize as you lunge forward.

Deadlift: This exercise primarily works hamstrings and the low back. Start with a hanging, or Romanian, deadlift where you start standing up straight and the bar/weight is in the hand, ie. not from the floor.

Step Up: This exercise primarily works the glutes and quads. Pick a box so the knee gets close to 90 degrees of bend (flexion). Step up onto the box using the heel and glute (butt) muscles of the leading leg.

Kneeling Pull Down: The kneeling pull down is a variation of the classic lat pull down. The difference is that because it is performed from a kneeling position it activates your core more effectively. It will help to stabilize you on your bike, especially if you ride in aero bars.

Inverted Pull Ups: As a change from traditional push-ups try inverted pullups. Using a smith machine or squat rack and hang from it with your feet stretched out in front of you. Pull up keeping your body straight and lower slowly.


Plank: The plank has become the classic core exercise as it works on the strength and stability of your abdominal muscles. They may be done either with both elbows on the ground or as a side plank using one hand to support yourself.

Crunch: Finally, weight/gym training wouldn’t be complete without the classic crunch. Rather than pinning your feet under a box and curling up and back ad nauseam, try the crunches on an exercise ball. Arch your back around the ball so that you have some spine extension. Use your hands to support your neck, but try to not pull up with them. As with any exercise work into them gradually. If you have history of knee or back injuries talk to your doctor first. They may be able to set you up with a physical therapist who is able to modify the exercises to accommodate any prior injuries.

TENNIS CAMPS, CLINICS, & LESSONS It’s all about helping people get fit and stay fit. Find class and membership information at LouisianaFamilyFitness.com. facebook.com/LouisianaFamilyFitness 336 Heather Dr. | Opelousas, LA | 70570 | 337-942-1326

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Self Myofascial Release

(aka Foam Rolling)

SMR is a proven inhibition technique that increases range of motion and muscle flexibility as well as improving muscle imbalances and altered joint mechanics. One of the most common misconceptions when it comes to foam rolling is that you should “roll fast to get your muscles ready for activity.” Using SMR as an activation technique is not supported by scientific evidence and therefore is not suggested. Instead, roll desired muscle slowly until you find a spot of tension. Once the tender spot is found simply hold with no movement for 20-30 seconds before finding one or two more spots and repeating. The timed hold is important because of the principal of autogenic inhibition. Each of our skeletal muscles have two important mechanoreceptors involved with flexibility, muscle spindles and Golgi Tendon organs(GTO). When a muscles length changes in a stretch, the muscle spindles are stimulated causing the muscle to contract to protect it from stretching too far. When this contraction happens it creates tension and when the stretch is held more tension is created. This change in tension stimulates the GTO and causes the muscle to relax and elongate. This process is known as the Autogenic Inhibition. Over time this process can lead to permanent adaptations in the muscles and associated tissues. To read more about this process visit: theasdanceacademy.com/the-blog.php

Thea Francesconi Thea is the owner of Thea’s Dance Academy with 24 years of dance experience as well as a NASM Certified Personal Trainer. She enjoys integrating her knowledge and experience in these areas to better help clients meet personal fitness and dance goals.

28


A HEALTHIER YOU

YEAR-ROUND

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

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

JOIN THE CLUB!

Schedule a consultation to learn more.

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

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Your brain

on

yoga

Impacts of Yoga on Mental Health Vera Riley While many practitioners of yoga understand what it means to progress in a pose or build the ability to sit through lengthy meditation sessions, do we understand how much more yoga is actually doing for us? As we age our cognitive abilities begin to naturally fade but if we exercise our minds (and our body) correctly we can keep it young. Spending time on our mats is not only about the poses and breathing – it is also about keeping the mind strong and sharp. Biologically we are built to handle certain amounts of stress, but in today’s society, with so much to steal our attention, we endure much more stress than our brains can handle. Chronic stress, which affects our hormones, insulin levels, sleep and even abilities to concentrate and de-stress, is becoming normality. By practicing yoga we can form better self-care habits and retrain our brains. The brain controls the sympathetic and parasympathetic

30

nervous systems. The sympathetic nervous system is the one that increases heart rate and stress hormone during times of stress so the rest of our body is signaled to react. This is a physically tiring process for the body and when we think about the amounts of stress we have in our lives and how the sympathetic nervous system is constantly working – we have an idea of why we are always exhausted. In comes yoga. The parasympathetic nervous system is one that soothes the body and starts processes for cell regeneration. The flows of yoga combined with the breathing help to activate this system, relaxing us, reducing stress and reducing the amount of time the sympathetic nervous system is activated. Our brains are very adaptive, just like our muscles, and they will adapt to constant stimulus. If we practice deep, rhythmic yogic breathing daily, we can train our brains to


keep the body calm during daily activities that normally cause stress. This is not to say we will be without stress, rather our bodies will gain the ability to respond more calmly and limit the amount of action needed from the sympathetic nervous system. If we respond to stress with deep, focused breathing, eventually this will be the way our bodies react, rather than reacting with high blood pressure and anxiety. The same is true with positive thoughts and actions – a backbone principle of yoga. Positive thoughts can rewire the brain to have a positive outlook more often than not. There are two specific parts of the brain that come into play in yoga: the hippocampus and the superior parietal cortex. The hippocampus helps to reduce stress (sympathetic and parasympathetic nervous systems) and the superior parietal cortex deals with our attention spans and focus. With the technology of today, our minds are pulled in so many directions and we are losing our abilities to focus for longer periods of time. During our yoga practice, we are focused solely on breathing and moving our bodies through the poses. There are little other distractions, and in this way yoga helps to calm and refocus our minds. If we practice meditative yoga, this offers even more of an intense change from reality. As we practice yoga daily, our brains re-learn the ability of focusing on one task as a time, subsequently calming the mind. The more we practice this ability to focus, the calmer we become in other areas of our lives that appear to be mostly chaos.

Though many people may not view yoga as a form of exercise, it definitely is! Studies show that 20 minutes of exercise a day can increase brain function and memory power. Mobility work and aerobic exercise (which yoga can be) helps increase blood flow and oxygen to the brain, stimulating cell growth and connections, and repair of damaged cells. It also helps with growth of new blood vessels and new brain cells. New blood cells will help with better circulation, reducing inflammation, which can prevent some diseases. Our brains can get overloaded with stress, which causes them to work slower. Practicing yoga helps our brains work stronger and faster, while improving sleep, memory loss over time and decreasing daily stress and anxieties.

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Cook Book Cast Iron Bacon Ranch Cauliflower

Ingredients: 1 Head Cauliflower

1/3 cup Primal Kitchen Foods Ranch 6 Slices of Bacon (I used Pederson’s brand) 3 Eggs (2 if you’re not doing egg in a hole) 1 Cup Chiffonade Kale, stems removed (chiffonade= finely chopped)

1 tsp Sea Salt 1 tsp Black Pepper

Directions:

Scallion for Garnish

1. Preheat your oven to 400F. Using cooking shears or kitchen scissors, cut your bacon into diced “bacon bit” pieces. Heat a medium sized cast iron skillet over medium heat, add about 1/4 of the bacon bit pieces and sauté until crispy, about 5 minutes. Remove from the skillet and let excess oil from bacon drain onto a paper towel. 2. Prepare your cauliflower by removing the stem and stalks, chop into small florets (Tip: I always save my stalks from cruciferous vegetables and finely dice them or chop them for roasting later). Check your cast iron skillet and if there is excessive oil from your bacon, drain a little into a separate bowl. Add the cauliflower to your cast iron, cook until edges brown and crisp, do not over stir here- you want the cauliflower to brown in the skillet. Season with 1 tsp sea salt and 1 tsp black pepper, mix well to incorporate. 3. Beat 2 eggs in a large mixing bowl, add the ranch, kale, and uncooked bacon and stir well to combine. Add your cooked cauliflower and combine with the mixture until incorporated well. You will probably need to grease your cast iron a little at this point, I used a tid bit of Kelapo brand coconut oil spray for this step. Pour the entire mixture into the skillet and cook in oven for 30 minutes. Remove from oven, crack egg (or multiple eggs if you’d like) into the dish, return back to the oven and cook for another 5-7 minutes, depending on how you like your yolks. If you are adding in pre-cooked protein for the dish, do so at the step where you mix the egg with the other ingredients or cook the raw protein with the bacon at the beginning. Remove from the oven once the eggs are cooked and sprinkle with the cooked bacon bit pieces and slice scallions, ENJOY!


General Tso Chicken Ingredients: Sauce:

Chicken:

1/3 cup rice vinegar

1 cup arrowroot flour

1/2 cup coconut aminos

1 egg

3 tbsp arrowroot flour

3 tbsp coconut flour

1/2 cup of water

1 pound boneless skinless

(may need more if sauce thickens too much)

chicken breast, cubed

4 tbsp honey

1 cup coconut oil

2 tbsp freshly grated ginger

Serve: Zucchini noodles or cauliflower rice Green onion Sesame seeds

1 tbsp creamy almond butter 2 tbsp @sirkensingtons ketchup 2 dried birds eye peppers, seeds

removed

2 cloves garlic 2 tsp sesame oil 1/2 tsp Chinese five spice Sea salt and black pepper

Directions:

Combine all sauce ingredients in a food processor and process until smooth. Add mixture to a medium sauce pan and bring to a boil, reduce the heat and stir until thickens (this step may require additional water if your sauce thickens too much). Meanwhile, mix together the arrowroot and coconut flour in a bowl, whisk the egg in a separate bowl- dip each piece of chicken in the egg wash and then in the flour mixture. Reserve on a plate for frying. Heat the coconut oil in a skillet until heat registers 340F. Fry each piece of chicken for about 4 minutes on each side, remove and place on paper towel to drain excess oil. Toss chicken in sauce once finished; serve over cauliflower rice or zucchini noodles and top with fresh sliced green onion and sesame seeds.

Contributed by

Christina Sciarrillo


DATA OVERLOAD

DON’T TRAIN LIKE A ROBOT Brandon Bahlawan Mind Right Endurance | mindrightendurance.com Most athletes are in the thick of their training for early season races, while others are getting started on their journey for their mid-year competitions. As training progresses athletes can sometimes become robotic and only focus on what is on the schedule that day or the numbers they are targeting in a specific workout. Don’t get me wrong, numbers are great! Today’s athlete is able to measure almost everything imaginable during a training session. This allows the athlete and/or coach to look at data and measure gains over time or even look at how much an athlete lost while recovering from an injury. It highlights weaknesses to be improved upon, as well as strengths to further develop, all in order to put the athlete in the best position to succeed on race day. It will allow you to compare an effort, training session, or race against previous efforts. All of these are great and are an important part of a training build but becoming 100% dependent on these things can cause many problems, i.e. injury, burnout, or loss of interest. Training plans (programmed by a coach or purchased online) are meant to be a guide to help you achieve your goals, they should be dynamic and not set

34

in stone. Unless you are a professional athlete and your only job is to train and race then you will need to be flexible and adjust based on the demands the rest of your life throws at you. It is important to remember that while we all want to work hard in order to achieve the best results; this is a hobby and is supposed to be fun. I want to give three examples I encountered recently with athletes that are examples of robotic behavior:

1

I was out on a training ride with an athlete who had 4 x 20 min efforts in a specific power range with some lower power recovery efforts in between. My ride was at a steady power so when the athlete hit her intervals she would ride ahead of me and we would regroup during the recovery. During the hard intervals I noticed the athlete looked down to check power numbers on her Garmin device every 3-5 seconds! The idea of a prescribed range whether its power on the bike or pacing on a run is to operate within that range for most of the effort. There will be dips and spikes but as long as you do not stay outside of the range for extended


periods of time you will be achieving the goal set forth in the session. If this athlete were to do this during a race while wearing an aero helmet they would be breaking aero and creating additional drag very frequently. Another issue is if the athlete looks down and is below the range they will have the tendency to “surge” to bring the numbers into range. Accumulating several of these surges over a 56 or 112 mile bike course on race day and this athlete is going to kill their run legs and pay for it later. The moral of the story is to learn what the numbers feel like so that you aren’t so dependent on the electronics and have to check them constantly, not to mention what happens if they fail completely on race day. You can practice by covering the screen on one of your nonkey workouts then going back and analyzing the data after it is uploaded to see how you did.

2

An athlete who travels frequently for work messaged me, asking to swap a swim workout for that day with the run that was scheduled the following day. Since I always get his schedule prior to programming his week I asked if there was a scheduling conflict with the run the next day. He replied “No. I’m just tired. I might try and go swim later tonight if it can’t be moved.” In this case the workouts could not be swapped due to the intensity of the run. I told the athlete to listen to their body, take the day off, and get some rest so he could be ready to run the next day. He replied telling me he would rest but felt as if he was letting me down if he did not do what I had written for him on that day. Here is where being robotic to the training plan can lead to big trouble. As coaches, we build plans to put athletes in the best position to excel but sometimes life throws you a curve ball and you should be prepared to adjust. Don’t just do a workout because it is scheduled and put yourself in a bad place for the next 3-4 training sessions because you pushed when you needed to rest.

3

Conclusion: Training plans and numbers are great. They help keep you in check and on track to achieve success. The important thing to remember is that they are there as a guide/reference and you do not have to hit every single workout exactly as written. In fact, it is not realistic to think you will get through a 4-6 month training cycle without adjusting on the fly. You should not be scared to go off plan from time to time in the name of recovery, unexpected changes in your daily schedule, or just to have some fun with friends. Remember you are playing the long game and consistency is what will ensure your success on race day. So don’t be consumed by the numbers and what is written on the training calendar for that day but challenge yourself as an athlete to understand why you are doing specific things during the different points of your training so that when something comes up you can make an educated decision on if and how to adjust.

7:30 min/mi 10 miles avg hr

160

Athlete posted on his Facebook page about a recent trainer ride and some of his friends commented inviting him to a group ride the next day. He informed them that he had a run and could not go. Of course, being fellow triathletes they resorted to peer pressure and typical tactics telling him he could do his run after the group ride. The athlete then replied with “I wish I could but I pay a coach so I’m sticking to the plan. No going rogue for me.” Training can sometimes be very lonely and mixing in a social aspect can revive you if you are feeling drained by getting out there and having fun with some like-minded friends. Maybe the group ride is easy for you or maybe it pushes you, either way altering your schedule from time to time will not jeopardize your training. So don’t be scared to “go rogue” as long as it is within reason. If you have a coach a quick discussion with him or her can make you feel better about joining your friends, if not use the common sense approach based on your current situation.

35


Polar V800 GPS watch $499

Gadg

The Polar V800 is an advanced multisport GPS watch for serious sports enthusiasts and professional athletes who want to reach peak performance.

KTrack Athlete $199

K’Track Athlete is the world’s first real-time lactic acid monitor designed to allow athletes and trainers to significantly improve training and performance without any pain. All within a sleek, premier wearable that can be worn as an armband or watch. Available in 2018.

Motiv Ring $199

Effortlessly track activity, heart rate, and sleep. Change the way you track activity and sleep. Waterproof, comfortable, and up to five days of battery life. Wear it continuously for a more complete view of your day and night. Available Spring 2017.

Monster iSport Achieve Wireless Bluetooth Headphones $59

This is the best in-ear wireless sport headphone you'll find for under $60. High noise isolation lets you focus, and Achieve is completely sweatproof so you can work hard and listen loud with Monster Performance Sound.


gets

MYZONE MZ-3 Physical Activity Belt $149

The MZ3 is the most relevant and versatile fitness tracker on the market, using Bluetooth, ANT+ and Analog technology to provide real time feedback on heart rate, calories, and effort, to ensure that you get accurate feedback on all your exercise, wherever and however you choose to train.

Sense $149

Create your perfect sleeping environment. Sense is packed with sensors that monitor the conditions in your bedroom, giving you unparalleled insight into how your environment affects your sleep.

Fit Bit Charge 2 $149

Track steps, distance, calories burned, floors climbed, active minutes & hourly activity with up to 5-day battery life.

Skulpt $99

Skulpt measures the quality of, and balance among, the muscle tissues being built.The Skulpt Scanner uses a highly accurate scientific method, Composition Myography (CM), to measure your actual muscle quality and fat percentage directly, at 24 locations throughout your body.


From Inertia to Momentum

Our respective views of fitness are dependent upon what we perceive as valuable. For some, going to the gym or being in active general can be a task or a burden, however, on the other hand, a workout can be a therapeutic release for others. Some of us think we need (emphasis on the word need) to be active which can create a barrier between our efforts and the achievement of our goals. At the same time, some simply want (key word, want) to be active. Those who “want it” can have an opportunity to be more susceptible to the benefits of a healthier lifestyle because their mindset is conducive to positivity in the specific act of working out. If we are still “needing” to be healthy, it does not mean we are doing something wrong. It simply means that we should receive the proper experience that is optimal and efficient for our uniqueness. Our best opportunity to receive this level of service is seeking it from other people. Below are three ways to invest in your health at the human level:

Group Sessions: A trend that has grown from last year to this year is training in a group setting. Of course, having a trainer present provides a lot of value in the form of coaching. At the same time, the camaraderie, companionship, and competition of those around you will provide support and accountability to allow your efforts to be maximized.

Workout Buddy: Find somebody compatible from your group setting that you can have occasional workouts with when you are not in a training session. Victory loves company, and being able to share your goals with like-minded individuals is sure to breed success.

Look Sharp, Be Sharp: Pick up some new workout swag. The term “enclothed cognition” was termed by Jamie Wiebe when she provided information relating a symbolic meaning to clothing. Treat yourself as you celebrate the small victories, and you are sure to get to a healthier place.

ETHAN SMOORENBURG 38


MARCH 6-17

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elevate your ride Chris Baker There’s a lot of focus put on big-ticket mountain bike parts and accessories (shocks, carbon wheels, etc...), but the truth is, there’s plenty of smaller upgrades you can make for you bike that cost way less and are guaranteed to improve your ride. In some cases, these simple and affordable upgrades are all that it takes to transform your worn-out bike into a trail-ready machine.

slowly become acclimated with each new ride. But slap on a brand new pair of tires, and you’ll see a noticeable improvement. You can also go tubeless. Tubeless tires aren’t hugely necessary for our climate, but in areas with lots of cacti and sharp rocks, it’s almost required. And you’ll definitely spend less time changing flat tires.

New Tires

Not every tire is created equal. Tire width and tread pattern can vary greatly, and most stock tires that come on a bike, even from a reputable manufacturer, are halfway decently matched for average trail conditions. And trails in various parts of the country can differ wildly. Most tires will have a listing of soil conditions they work best in, so try finding a tire that matches your trails composition. For South Louisiana, that would be soft dirt. We don’t experience many sandy/snowy trails these days… Another reason to purchase new tires is tread wear. It’s easy to keep pumping air in your tires and forgetting to check how worn your tread is. And the tread on a mountain bike tire wears down so slowly that you likely won’t notice it as you ride. You’ll just

40

New Grips

It should be a no-brainer, but you want to maintain a firm grip on your bike at all times. Having worn-out grips, or grips that slide or slip is not only irritating, it’s downright dangerous. I’m surprised how often the grips on a bike are overlooked. Some of the most critical mountain bike components are the contact points (places where your body contacts the bike).

And of all of the contact points, this one is the cheapest to upgrade and can potentially make the biggest difference. If you suffer from sore hands after each ride, try getting ergonomic grips in order to distribute your weight more evenly. If you have a tendency to slip your grips, consider getting a set with lock-rings. Most grip upgrades run in the $20-$30 range, and that’s including really nice grips, which makes this a very affordable upgrade.

Specialized XC Contour Grips - $20

Lizard Skins Lock-On Logo Grip - $30


New Pedals/Cleats

Another contact point, although this one is not as often-overlooked as the grips. If you’re using flat pedals and notice your foot is slipping, you’ve probably worn your grips down. Again, this can be considerably dangerous when traveling at high speed through the woods. Consider getting a new pair of flat pedals, or even transiting to clipless pedals. If your clipless pedals seem to be acting up, your cleats may be scuffed or worn out. Having dings and dents on the cleat can make it harder for them to lock into the pedal, and you may just need a new set of cleats to get you riding at your peak performance.

New Saddle

Oh look, another contact point. The saddle on a bike is very important, and can often become the limiting factor on how long of an excursion you can manage. This is also a generic component slapped onto new bikes by most bike manufacturers, and more often than not does not fit the individual rider very well. Having an ill-fitted saddle can cause cramps and bruising where no one wants it, so finding a saddle that fits your anatomy is imperative. You may have to sacrifice a bit of weight to purchase one for less than $100, but your bottom will thank you for it.

Get a Tune Up

I can’t believe it when I speak to bike owners and they mention that they never get tune-ups. Sure, some of us are knowledgeable enough to handle tune-ups on our own (I am not one of these lucky few), but the rest of us (me) let the experts do the tinkering for them. It’s almost depressing how many ways a mountain bike can deteriorate, and most of us can’t spot the little nuisances that a trained bike mechanic can. And your mechanic will usually be able to get your entire bike working like new, including checking the shifters, cables and their housings, the brakes, and the suspension. Going from squeaky brakes and awkward shifting to clean brakes and quick shifters is seriously the difference between night and day. With a quick tune-up and a few new parts, you can transform your tired ride in no time.


MARCH Race Date

Race Name

Race Type

City

State

3/11/2017

Funky Monkey 5K

5K run

AL

3/11/2017

Lucky Leprechaun 5K/10K

10K, 5K run

3/11/2017 3/11/2017 3/11/2017 3/11/2017 3/11/2017 3/11/2017 3/11/2017 3/12/2017 3/12/2017 3/12/2017 3/17/2017 3/18/2017

Anglers On The Run Color Vibe 5K - Lake Charles Hammond Rotary 5K & 10K Louisiana Paradise Bridge Run Pie Run Red River Run St. Patrick's Day 5K Maritime De Luna Du Youth Duathlon Frisco Fest Run Zydeco Marathon Three Days of Syllamo Stage Race River Valley Endurance Run

10K, 5K, 1M run 5K novelty run 10K, 5K run | kids run 13.1K, 2M run 10K, 5K run | kids run 10K run 5K, 1M run duathlon 5K, 1M run 26.2M, 13.1M run 50M, 50K, 20K trail run 13.1M, 5K run

3/18/2017

Pilot Club 5K for Brain Related Disorders

5K, 1M run

3/18/2017 3/18/2017 3/18/2017 3/18/2017

Blue Angels Rock N Fly Half Marathon MedCamps Madness Ruston Kappa Delta Shamrock Bring It to the Bay Half Marathon

3/18/2017

Spring Equinox Ultras

3/18/2017 3/18/2017 3/18/2017

Super 5K - Austin, TX Rock 'n' Roll Dallas 5K Bayou City Classic

13.1M, 5K run 5K run 5K, 1M run 13.1M, 5K run 100M, 50M, 50K, 10M, 5K trail run 5K run 5K run 10K, 5K run

Mobile Fort Walton Beach Panama City Lake Charles Hammond Slidell Shreveport Alexandria Biloxi Pensacola Garyville Lafayette Mountain View Barling Panama City Beach Pensacola Choudrant Ruston Bay St. Louis

3/19/2017 3/19/2017 3/19/2017 3/25/2017 3/25/2017 3/25/2017 3/25/2017 3/25/2017 3/25/2017 3/25/2017 3/25/2017 3/25/2017 3/25/2017 3/25/2017 3/25/2017 3/26/2017 3/26/2017 3/26/2017

Shamrockin' Run - New Orleans

42

St. Patrick's Day 3.17

Rock 'n' Roll Dallas Half Marathon Azalea Trail Run Acadiana Race for the Cure Al Briede Gold Cup Race Chicot Challenge Komen Acadiana Race for the Cure Max Charter School - Race for Their Future Providence Corporate Cup 5K Super Hero 5K Martin Day 5K Blazing Road Race Viking Half Marathon W5K Homecoming Celebration Race Conquer The Gauntlet - Houston Anna's Grace Quarter Marathon Best Damn Race New Orleans Rogue Trail Series - The Maze

8K run 5K run 13.1M run 10K, 5K, 2K run 5K, 1M fun run 3M, 1M run 100M relay 5K, 1M run 5K run 5K run 5K run 5K run 13.1M, 5K run 5K, 1M run 4M obstacle run 6.6M, 1M run 13.1M, 5K run 30K, 10K trail run

FL FL LA LA LA LA LA MS FL LA LA AR AR FL FL LA LA MS

Meadville

MS

Austin Dallas Houston

TX TX TX

New Orleans Baton Rouge Dallas Mobile Youngsville New Orleans Ville Platte Lafayette Thibodaux Baton Rouge Zachary Collinsville Greenwood Columbus Houston Baton Rouge New Orleans Austin

LA LA TX AL LA LA LA LA LA LA LA MS MS MS TX LA LA TX


APRIL AND BEYOND Race Date

Race Name

Race Type

City

State

4/1/2017 4/1/2017 4/1/2017 4/1/2017 4/1/2017

5K Run/Walk, 1 Mile Fun 4H adventure race 5K run | kids run 13.1M, 6.5M run 5K run

Abbeville Baton Rouge Baton Rouge Grand Isle Loreauville

LA LA LA LA LA

kids run

Luling

LA

4/2/2017 4/8/2017 4/8/2017 4/8/2017 4/8/2017 4/15/2017 4/22/2017 4/22/2017

Vermilion 4 Heart 1Mile/5K Baton Rouge Urban Adventure Race Get Your Rear in Gear - Baton Rouge Q50 Races Sunset Gulf Half Marathon Mayor Al Memorial 5K Healthy Kids Running Series - St. Charles Pelicanman Duathlon Baby Steps Infertility Awareness 5K Fat Boy 5K ReALLIEty Challenge Run To The Cross Crescent City Classic VOL Cajun Fest 5K Inglewood Classic 5K/Walk

sprint duathlon 5K run 5K, 1M run | kids run 3.5M run | 3.5M obstacle run 10K, 5K run 10K run 5K run 5K run | Walk

St. Bernard Baton Rouge Baton Rouge Lake Charles Calhoun New Orleans Marrero Alexandria

LA LA LA LA LA LA LA LA

4/23/2017

A Run Through History

5K, 1M run

New Orleans

LA

4/29/2017 4/29/2017 4/29/2017 4/29/2017 5/6/2017 5/6/2017 5/6/2017 5/6/2017 5/7/2017

Courir du Festival 5K Crawfish Crawl for College Scholarships Relay For Life of Ascension Parish Zydeco Triathlon Beast For A Day Girls on the Run 5K - Lafayette Great Huey P. Long Bridge Run Q50 Cinco de Mayo Girls on the Run 5K - Baton Rouge

5K run 5K run relay triathlon 12H, 6H run 5K run 5K run 4M trail run | kids run 5K run

Lafayette Thibodaux Gonzales Eunice St. Francisville Lafayette Harahan New Orleans Baton Rouge

LA LA LA LA LA LA LA LA LA

5/13/2017 5/20/2017 5/26/2017

Louisiana Triathlon Fat Boy NOLA Run Greek Festival Run

New Roads Metairie New Orleans

LA LA LA

5/27/2017

New Orleans Triathlon

New Orleans

LA

6/3/2017 6/7/2017 6/18/2017 6/21/2017 8/5/2017 9/9/2017 9/30/2017 10/21/2017 10/21/2017 10/22/2017 10/28/2017 11/4/2017 12/9/2017

Q50 Races Run To The Hills NOTC Summer Series Race Father's Day Race NOTC Summer Series Race Full Moon Trail Run Q50 Races 5Kanine Trail Race Children of the Cane Cane Field Classic Warrior Dash Louisiana Ochsner Ironman 70.3 New Orleans River Roux Triathlon Giant Omelette 5K Cajun Country Run

sprint triathlon 5K run | kids run 5K, 1M run olympic triathlon | sprint triathlon/ duathlon 10M, 5M run 2M run 2M, 0.5M run 2M run 5M trail run 5K, 1.5M trail run 100M, 100K, 50K run 4M, 2M, 1M run 3.2M obstacle run half triathlon half triathlon 5K run 13.1M run | 10K, 5K trail run

Franklinton New Orleans New Orleans New Orleans Mandeville Mandeville Port Allen Port Allen St. Francisville New Orleans New Roads Abbeville Lafayette

LA LA LA LA LA LA LA LA LA LA LA LA LA

4/2/2017

43


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Active Acadiana March 2017  

Acadiana's only fitness and recreational activity publication.

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