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RUNNING

CROSSFIT

RECON

WOD

KETTLEBELLS

VOLLEY BEACH

Running Posture activeacadiana.com May 2016

FITNESS

CYCLING

{} Find Your Yoga Type

Acadiana Nutrition Group Cycling: Speedwork


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ORIGINAL CONTENT RUNNING | FITNESS | TRIATHLONS | OUTDOORS | NUTRITION | EVENTS

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MAY 2016 ISSUE

Colby Albarado, Publisher Andrew Ward, Editor in Chief Lindsay Sanders, Business Development Contributors Lizzie Ellis Yvette Quantz Chris Baker Kate Rountree Claire Salinas Dr Malcolm Stubbs, M.D. Katie Frank Dr Thomas Bond, M.D. Megan Eimers Katie Carsky Dena Eaton Vera Riley Edie Reidel Nichole Barras

Kevin Castille

2016 U.S. Olympic Trial Qualifier & Local Track Coach

On The Cover For all inquiries contact: Andrew Ward andrew@activeacadiana.com P.O. Box 80876 Lafayette, La 70598


CONTENTS Running Posture

12 20

Mindful Eating

Find Your Yoga Type

18

Cycling: Speedwork

04 Letter from the Editor 06 Local Events 08 Opportunistic Exercise 10 Muscle Cramps 12 Running Posture 14 Acadiana Nutrition Group 16 Trail Running: Up Down Intervals 18 Mindful Eating 19 Cryo Therapy 20 Cycling: Speedwork 22 Cervical Regeneration with Regenexx

22

24 Getting into the Habit 26 Coach Kevin 27 Volley Beach 29 Red’s Trainer 30 Lake Fausse Pointe 32 Red Dirt Ultra 34 Find Your Yoga Type 36 Recon WOD 37 Kettlebells 40 Acadiana Classic MTB Race 42 Upcoming Events

3


From the

EDITOR

I have a bike. On a weekend afternoon, I’ve been known to ride it around Lafayette in River Ranch, or in Acadiana Park on the mountain bike trails. Not often, but every once in a while it’s a nice change of pace workout. Breaks the monotony of weights and running. The thing is, the bicycle is a terrific means of exercise and a convenient way to travel for a ton of people in urban areas. Not just huge metropolitan areas like NYC and Chicago, but smaller forward-thinking cities like Portland and Minneapolis have embraced bicyclists and provided them with a safe alternative to driving. So what about Lafayette? I’ve lived in this area my entire life, went to college here, and raise my family on these streets. I know firsthand that this city wasn’t quite designed to accommodate bicycle and foot traffic. Do YOU want to ride your bike on Johnston Street at noon?? I wouldn’t. But… major steps have been taken in the past few years to accommodate those that wish to. Added lanes on UL campus, added lanes on West Bayou Pkwy, and others have allowed us the option to safely ride our bikes down city streets. I know more initiatives are in the works, and personally, I welcome all of them. We should ALL welcome them and embrace a little of the slowed down pace of the bicycle. Isn’t a little slower pace something we take pride in, being from the South?

Andrew Ward / Editor-In-Chief


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Muscle Cramps Most of us have experienced a muscle cramp or a “Charley Horse” at one time or another. They can be very bothersome because not only do they hurt but a bad one can put you on the sideline? So what are they and how can they be treated and prevented? A cramp is an involuntary forceful muscle contraction or spasm that does not relax. Any muscle under voluntary control (skeletal muscle) can get a cramp. Muscles that cross a joint are more prone to cramps and the large muscle groups in your legs are the most common including your calves (gastrocnemius), thighs (quadriceps), 10

and hamstrings. Cramps in the feet, hands, abdomen, and rib cage are also very common.

Who gets cramps? Certainly, anyone can get a cramp, but some people are more prone than others. It can happen during activity or it can occur during rest or even while sleeping! Cramps associated with heat exertion are more common in infants and young children, people over 65, those who are ill, and if taking certain medications during activity or work. Of course athletes can get cramps too!

Endurance athletes such as marathoners and triathletes are more prone to get cramps. Athletes are also at risk in preseason and early season because muscles are not conditioned and are more easily fatigued. Another group that often gets cramps is older athletes or “weekend warriors”. This is because as we age, muscle loss (atrophy) begins to occur and our muscles cannot work as hard or quickly as they use to. The body also loses some of its sense of thirst and is not as sensitive to changes in temperature.


What causes cramps? Although the exact cause of muscle cramps is unknown, most researchers believe it results from poor muscle conditioning and fatigue. Inadequate stretching, intense working in intense heat, and depletion of fluid with electrolyte imbalance can also lead to cramping because of an increase in muscle “excitability”. Most muscle cramps are benign and self limited. However they could be related to a serious medical condition if they don’t respond to simple treatment and are not related to strenuous exercise. Persistent or unusual cramping could be related to hormone problems, poor circulation, or possible side effects to common medications like blood pressure medications, cholesterol lowering drugs, and diuretics. More serious medical diseases such as Lou Gehrig’s disease, spinal nerve compression (radiculopathy), thyroid disease, and cirrhosis of the liver can sometimes present with muscle cramping.

Treatment is pretty basic. Following these simple techniques should do the trick! ▶▶ Stop the activity and rest ▶▶ Gently massage and stretch the muscle ▶▶ Apply ice initially. After activity, heat will increase blood flow and enhance recovery ▶▶ Replenish with electrolyte hydration ▶▶ Return to activity when rested and pain-free Don’t let cramps ruin your game! Be smart, listen to your body, and be careful out there!

DR. MALCOLM J STUBBS M.D. Dr. Stubbs is Board Certified by the American Board of Orthopedic Surgery, a Fellow of the American Academy of Orthopedic Surgeons, and fellowship trained in the field of Sports Medicine and Arthroscopic Surgery.

Prevention and Treatment To avoid cramps, work toward better overall fitness. Be consistent with your exercise routine. Always begin with a warm-up period and be sure to incorporate stretching and flexibility. Stay well hydrated and replace lost electrolytes.

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Start Small

Grow Big

Andrea Andrus

Shorts, sleeveless shirts and bathing suits, this can only mean… May is upon us! While you may feel like the only one who gave up on your exercise routine and hid under sweaters this winter, you are not alone. And while you may also think it is too late to get toned and ready for the summer, it’s not! You just need to overcome the overwhelm and start. Opportunistic Exercise helps us to tackle the mentally-daunting process of starting. People often set out with a lot of ambition and enthusiasm, and start out with a big goal. “I’m going to go to the gym for an hour a day!” or “I’m going to exercise at 5 a.m. before work every day!” The problem is that the goal is too difficult to sustain for very long when you are starting over again. You can do it for a few days, but will soon run out of energy, and it becomes a drag. This is where the Opportunistic Exercise method comes into play. The method requires you to change that all-or-nothing thinking and recognize that something is better than nothing. Opportunistic Exercise is simply adding additional movement to your everyday activities or looking at how you can do everyday activities differently to increase the amount of effort you are putting in to each. Even moderate physical activity—simply moving your body enough to get your heart pumping—brings great health benefits and will also become the catalyst to increasing the amount you exercise in a more sustainable way. Start small, grow big.

So where exactly do you start? Create an Opportunity List. Write out exactly where you identify opportunities to add movement to your daily activities. Start from when you wake up in the morning until you 8

get home at night. Can you walk the dog instead of letting him out in the backyard? Or can you do sit-ups during commercial breaks? Maybe you can carry your groceries instead of pushing them in a cart? Set Reminders. Until Opportunistic Exercise becomes second nature to you, setting automatic reminders in your phone will help you to form new habits. Your first alarm could go off at 8:00am: “Remember to squat while brushing your teeth!” or at Noon: “Walk around the office for 15 minutes before sitting down for lunch.” Identify Specific Goals. Setting specific, achievable daily goals will keep you motivated. Your goal may be to burn 500 calories a day with Opportunistic Exercise. You would then identify how many additional movements you would need to perform to meet your goal. I recommend adding the calories burned along with your reminders for additional motivation. “Walk around the office for 15 minutes and burn 70 calories!” Tip: Use a website like HealthStatus.com, which provides a free calorie burning calculator for most activities to help you set calorie specific goals. Remember, all big things started with a small beginning. You can make changes to live a healthier and happier life, all you have to do is start. Andrea Andrus is a Certified Health Coach with a passion for living her life to the fullest and bringing as many women along with as she can! Andrea received her Health Coach Certification from Dr. Sears Wellness Institute, and she also holds a Bachelor’s degree from the University of Central Florida and a Master’s Degree from the University of South Florida. If you want to learn more about Andrea check out her website at www.andreaandrus.com or follow her on social: @akandrus and @opportunisticexercise.


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Running Posture

Vera Riley

Ever watched a marathon from the sidelines? All the top runners make it look so effortless, with their compact strides and synchronized arms. Still, those runners need to focus on the same elements of running that you and I do. How well you run is not measured by your speed, but rather the posture of your body while running. Maintaining a good posture will increase your speed and endurance, decrease your risk of injury and make running those long distances so much easier.

more in tune with these movements of your body, you will find your running groove with ease.

Elements of Posture

Forward Lean

There are five key elements to focus on when developing your posture. Good running posture is not an innate skill – it is something that takes practice and time to build. By becoming

Imagine this lean as your body’s way of saying “I’m moving this way.” You will eventually come to know this as your natural running lean. When we say lean, it is maybe a 4

12

Gaze When running, your gaze should be forward, but not upward. You do not want to put strain on the neck by forcing yourself to gaze up and you also do not want to stare straight at the ground in front of you. Staring about 2-3 paces ahead ensures alignment with your back and relaxation in the neck.

to 6 inch lean forward – not very big at all – but this allows your body to be in alignment with your hips and legs when they are striking and pushing off the ground. If you run with your body straight up and down, you are inhibiting forward motion and putting strain on the lower back with each time your foot hits the pavement. If you are bending too far forward, you will be out of alignment with your hips, putting yourself at risk for injury.

Relaxed Arms & Shoulders Your hands, forearms, biceps and shoulders all work together when you are running. The hands should be open and loose, not clenched. The forearms and biceps should maintain a ninety-degree angle with your arms


swinging forward in rhythm, not in front of the body. Your shoulders should be relaxed and down away from the ears. Try to envision a “long body� when you run. This will help keep the shoulders from tensing up toward the ears. If at any time during a run you feel your hands, shoulders or forearms tensing up, just drop the arms to your sides and shake it out! This helps to relieve the tension and refocus your mind for the run.

Open Chest Just as when you are slouching on the couch, slouching when running restricts airflow. As a runner, you want those lungs working as efficiently as possible, and this means, along with

the rest of the posture elements, keeping your chest open. Refrain from hunching your back or pulling your shoulders forward and this will help to keep an open chest. You should notice a big difference in your breathing when your chest is open versus when it is not.

Stride There are two things to focus on in regard to stride: the length and where you land on your feet. The stride that you have should result in each step landing beneath your hips. Your ideal stride is a lot shorter than you think, since your feet should not hit the ground in front of you. Over-extending your strides is not an efficient way to run and could result in knee

g n i d n Sta e r u t s o P

Good Posture

Hollow Back

injuries. Where your feet land first makes a big impact on your stride and running efficiency. Though there are professional runners who land with the heel of their feet meeting the ground first, the majority of us need to focus on being sure we land on our mid or forefoot. Your feet should spend as little time on the ground as possible and make little noise on impact. By practicing these elements, you will increase your energy conservation and be able to focus that energy into your runs. Implementing resistance training and sprint intervals can build up muscle to make your body even more efficient.

Flat Slumping Military Rounded Pelvis Posture Posture Pelvis

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Acadiana Group Last month, the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine released a Position Paper on Nutrition and Athletic Performance. The purpose of this paper is to give recommendations on sports nutrition based on recent research in the field. It discusses training in carbohydrate-depleted states, timing of meals and supplement usage in relation to differing performance events, along with fluid balance and protein needs. It also heavily discusses the need for individualized recommendations for each person in terms of achieving set goals. So, basically, what works for me may not necessarily work for you. It further drives home the importance of seeking knowledgeable, credentialed and certified nutrition experts as the key to achieving your goals! Reading this paper re-affirmed what I practice when it comes to nutrition education and counseling, and that is that there is no one size fits all approach or formula when it comes to fueling right. The truth is we are all different in our genetic make up, nutrition needs, food preferences, lifestyle and goals and therefore fueling plans need to be designed to reflect this. This is why I am excited to share a new concept that Yvette Quantz, another Active contributor and fellow dietitian/nutritionist, and I are launching, Acadiana Nutrition Group. Acadiana Nutrition Group (ANG) has developed as a collaborative effort to promote nutrition and wellness through education. This collaboration brings together our 14

passion for educating, inspiring, and empowering people to live healthier, along with our 30 years of combined professional experience. Our goal, as two board certified and trained healthcare professionals, is to educate the Acadiana area with nutrition information that brings a lifetime of health and wellness. We believe that health starts from the inside and is displayed by the way we live on the outside. From race day performance to everyday living, what you feed yourself, both in mind and body, matters. Working together Yvette and I bring unique skills and experiences to Acadiana Nutrition Group that we are excited to share in this community. With a degree in Kinesiology and a board certified specialist in sports nutrition, Yvette has over 15 years experience working in the health and wellness industry. Originally from New Orleans, Yvette worked at Elmwood Fitness Center, Pelican Athletic Club in Mandeville, and then Telos Fitness Center in Dallas, TX. Today she helps her clients take an intuitive, non - diet approach to weight loss, she specializes in working with eating disorder treatment and recovery, as well as food sensitivities, inspired living and health promotion. Yvette loves to get creative in the kitchen and in the Foodspiration messages she loves to write! As for myself, I have been working as a registered dietitian for the past 15 years and have specialized in treating overweight and obesity. I have worked with clients in Alabama and all across Louisiana. My passion lies in helping people fuel right, so they can perform better in all areas of life. As an avid

A collaborative approach to educate and inspire Acadiana to fuel right! runner and wannabe triathlete, I know the power that comes with the proper fueling techniques and methods. I have a large interest in sports nutrition and continue to immerse myself in the latest research and findings on best fueling tactics. In addition, I love a good home cooked meal and believe family dinners are an important part of fueling right! Together we are combining our professional experience, education, and passion to help Acadiana Fuel Right! We are working together to not only provide solid, evidence based nutrition information to the public, but also a place for clients who need more personal and intensive nutritional counseling to seek the individualized information they need. Please look for us at the Fit Fest at the Horse Farm on May 21 and check out our website www.acadiananutritiongroup.com and be sure to follow us on Facebook and Instagram @acadiananutritiongroup!

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N W s O l D a v P U Inter g n i unn

R l i Tra

Katie Carsky

Trail running is a completely different game than a road race. It can be a lot of fun to climb hills and fly down a descent while jumping over roots, rocks and mud puddles, but it also poses a special challenge. To combat this task, it is important to integrate updown intervals into your training. Unlike a relatively flat road race, trail racing demands an altered strategy to conquer the numerous hills that you will encounter. This strategy involves running hard to tackle obstacles followed by recovery sessions, which often occur dozens of times within a single race. For this reason, trail runs are extremely taxing, but they are also much more satisfying than your average road race. When prepping for the hills during a trail race, it is important to include workouts that work on muscular strength to tackle unpredictable terrain and elevation. At the same time, you need to work on dealing with lactic acid buildup in the more strenuous portions of the race. During up-down hill training, be sure to watch your foot coordination and posture. This type of practice will help stabilize the muscle groups necessary to run the hills on 16

race day. You will also become more confident in your stride during the most technical part of the course. In any trail race, you can expect to encounter multiple types of hills, so it is important to use more than one hill workout variation. The first type of interval training that you should focus on is shorter hills. You should climb the hills quickly, then make sure you continue running on the downhill while regaining you lost breath. This type of workout ties together speed work and lactate threshold practice. You should do intervals of a few minutes each on hills that take about a minute or so to run up. Rest between intervals by jogging slowly for a few minutes. Repeat the cycle for fifteen to twenty minutes. The second type of hill interval that you should focus on is long hills. You should practice long hills for at least twenty minutes, but you will be better served to practice them for closer to an hour. Find lengthier hills with varying gradients, and complete continual repeats. This type of training demands that you work at a sustainable pace. It is a steady endurance training, so make sure that you don’t rest between hills. During both of these up-down in-

tervals, take advantage of downhills or even flat portions to recover. Practicing up-down intervals also allows the quads to get used to the extra stress of flying downhill. This will allow them to become more durable and elastic. Be sure to keep downhill running smooth with bent knees to allow for a highspeed workout without pounding feet. On the other hand, make sure to work the uphill and keep a steady pace. Lean into the hill a bit and shorten the stride for more efficient running. Throughout all this hill training, make sure you watch out for IT band flare-ups and patellofemoral pain. These are both common occurrences when running hills. Try to do each of these workouts weekly, but don’t practice them more than once per week in order to avoid injury. In order to get the most out of your training, be sure to mix up the hills that you work with. Increasing elevation will take require more effort on the uphill, while longer hills will enhance your endurance. The same can be said for the downhill, as different lengths and gradients will require different types of fine-tuning throughout your runs.


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Mindful Eating

Nichole Barras, BS, CLC, CPT It was one of those mornings when you feel like you are in a competition to see who will finish the fastest!!! Here I was rushing out the door with a cup of coffee in one hand and kid’s book sacks in the other. Oh, and I can’t forget my piece of toast in the same hand as my coffee. As I plunged into my vehicle, took a deep breath and pressed the accelerator, I realized at that very monumental moment that my own knowledge and skills were not being put into practice. I myself have been MINDLESSLY EATING! So, I decided to do some small research on myself. MINDFULNESS, to purposefully be aware of the internal and external cues of the present moment. Have you ever shifted your focus to how you are eating vs. what you are eating? Probably not, most people I know are focused on what they are putting in their mouth and are oblivious to the behavior associated with it. In a world that has us operating like energizer bunnies, work overload, stress, not to mention no tolerance for waiting because technology says so! It’s no wonder, we are eating and doing many things at the same time. So, I decided to take my knowledge and skills 18

into action by practicing the principals of mindfulness. I began with: • Sitting down to eat and being in the present moment without letting anything interfere with my eating. • Being aware of my thoughts and feelings without any judgment • Savoring each bite of the nutritious food I was eating • Chewed slowly and stopped eating when full As I completed my meal, I noticed that after 10 minutes I was completely full and I was not feeling stressed, rushed or anxious. I was feeling nothing but pleasure and relaxation! So, now I choose to wake up an extra 15 minutes earlier to allow myself enough time to sit and eat before the hustle and bustle of the day starts. All too often we don’t listen to our bodies because we deliberately choose not to. Instead, we choose to deny ourselves the pleasure of doing what we know is right. Or, we choose to grab what’s quick and easy and mindlessly eat, which usually results in extra calories that can prevent you from proper fuel or feelings of fatigue and guilt. Any change we want to make in our life is completely dependent on our

thinking. It’s all mental and developed by small actions each day. Our minds are stronger than our bodies, however; our minds can be strengthened or weakened by what we choose to put into our body. With awareness and practice we can learn to take charge of our thoughts. Let’s listen to our bodies with these simple Mindful Eating Strategies: • Take five deep breaths prior to each meal. • Sit down to eat and that doesn’t mean drive and eat. • It is against the rules to eat and work, take a lunch break (it’s the law by the way). • Eat slowly, take small bites and savor your food before swallowing • Pay attention to your hunger and satiety cues. Once you are satisfied, stop eating. • Eat without distraction (AKA texting, television, Facebook, checking emails.) • Do not skip meals, there is just too many consequences that can occur. So, let’s slow our pace, and focus on the mindfulness when it comes to eating. You may be surprised at how you feel!


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Benefits to cryotherapy?

Our vision is for the Rapid Recovery Center to become a place where folks can come to take active participation in how they recover from workouts, injuries, and aging. Understanding their bodies better and how to care for & preserve it!

It is the best anti-inflammatory there is. Great for workout soreness & injuries. The metabolism increases to overcome cold exposure, which leads to weight loss. Cryotherapy is also great for the brain & treating depression because it floods the brain with fresh oxygen. Reduction of cellulite, burns 400-800 calories per 3 minute session, increases collagen for tighter skin, increases energy, stronger/fuller hair & nails

What services do you offer that set you apart? Our assessment is the foundation that identifies a person’s problem areas. We educate patients on the importance of self-care. Teaching them to have a better vision of how we age and move. We have one-on-one sessions and also offer an area where patients can do their own therapies on themselves and the tools available to do that. Lymphatic drainage machines, jump sauna, cryotherapy, compression boots, nasal specific technique for sinus pressure relief, full body massage chairs & foot massage machines.

Do you offer group classes?

How does it work? When we are hurting, sore, or have arthritis, the body produces lots of white blood cells. White blood cells produce pain & inflammation. When the skin senses these super cold temperatures (-250 degrees), the blood is forced to the organs. As the blood travels through the heart and other organs, many more times than normal, the blood is oxygenated. As we exit the cryotherapy machine 3 minutes later, the blood goes back to the tissues as oxygenated, fresh blood. This, in turn, decreases pain & inflammation and accelerates the healing process.

We offer a group stretch/mobility classes on Tuesdays at 5:30pm & Fridays 6:00am.

What is cryotherapy? Whole body cryotherapy is a service we provide here that exposes the body to extremely cold air for a short period of time. This causes blood to be shunned to the core, where it saturates the organs. The process is cleansing, detoxifying, & oxygenating.

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Cycling:

SPEEDWORK Dena Eaton When used in reference to cyclists, the term “speed work” covers quite a few training protocols. Generally, unless you are at the front of the pack in a race and looking to win the sprint, having top end power output should not be your primary goal. For the majority of cyclists and those who compete in triathlon, the most effective speed work is intended to increase your overall speed for the duration of the ride or race and to give you the ability to recover from efforts. Adding speed work to your training plan will help you stay with the pack or have fresh legs for T2 and the run. One of the biggest mistakes made by cyclists is not going hard enough on “hard” days and not going easy enough on “recovery” days. Riders often make the mistake of settling into a familiar pace that isn’t working the cardiovascular or muscular systems to their potential. 20

While speed work shouldn’t be done during every training session, once you have some base miles on your legs for the season, it may be incorporated weekly. With consistency, you will find that you need to use a heavier gear and a higher cadence to perform the efforts. This translates to being able to ride at a higher average speed. Here are three workouts that can be added to your training:

High Cadence Grinding away in your 54 x 11 will fatigue your legs, and they won’t respond when you need them for a quick, short climb or a sprint. High cadence intervals work on your fasttwitch muscles in addition to improving pedaling efficiency. On the road or a spin bike (or trainer) do 5-8 x 3-minute drills where

you lighten the gear and spin as fast as you are able without bouncing in the saddle. These may also be incorporated into a longer ride to break up the monotony.

Big Gear Intervals The ideal cadence for most cyclists is somewhere in the 90-100rpm (rotations per minute) range. While the high cadence intervals help to build leg speed, big gear intervals work on strength. They are essentially a movement-specific weighted workout. Big gear intervals and high cadence drills work in tandem to increase your overall leg speed across a wider range of gears. Begin with 5 x 5 minutes in a gear large enough to drop your cadence to about 60rpm while seated. Take a 5-8 minute break between each and spin your legs out. Do not allow your heart


rate to creep into LT (lactate threshold). If you do not train with heart rate, this means that your heart rate should increase, but your legs should not burn. While you are pedaling, remember to keep the pressure on the pedals consistent. In layman’s terms, pedal like you are moving your feet in circles. One way to ascertain if your pedaling is smooth is to check your chain. If it is bouncing, your stroke is choppy. Try for the smoothest stroke possible to maximize the muscular development during these efforts. If you ride in aero bars, keep the aero position during each effort.

Lactate Threshold Intervals The purpose of LT (Lactate Threshold) intervals is to increase your aerobic capacity and therefore increase your speed over the duration of your race. These should be performed on a flat stretch of road without any stoplights or a long, uncrowded bike path. As with big gear intervals, if you race triathlon, perform these while in your aero position. Start with 2 x 20-minute intervals at a heart rate a few beats below your LT. Your legs should fatigue, but not burn or feel exhausted. Ride 10 minutes easy between sessions. Eventually, work

up to 3 x 20 minutes. If you are racing Ironman distance, you may even work up to 3 x 30-40 minute intervals. Your gearing should be set so that your cadence is in the ideal 90-100rpm range. If you are not able to get your heart rate high enough, use a slightly bigger gear and increase cadence by a few rotations per minute. If the weather is not suitable for riding, all of these efforts may be performed on an indoor trainer or spin bike.

Avid Runner Avid Triathlete Addressing the Problem Through Experience

Sports Medicine | Joint Replacement | Fracture Care General Orthopedic Care 1301 Camellia Blvd, Ste 102 ,Lafayette, La 70508 (337) 233-3201

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21


The “New” Treatment for Neck Pain:

Cervical Regeneration with REGENEXX When we watch any form of competitive sports, we cheer on players who summon their seemingly supernatural abilities in attempts to bring home the prized victory. These players will oftentimes display the ultimate in focus, determination and performance, momentarily breaking the barrier between reality and the surreal. Unfortunately, the human body has its limits and in many sports – particularly contact sports, such as football, soccer, lacrosse, and rugby – injury to the neck (known in medical circles as the “Cervical Spine, or C-spine”) can occur. These injuries can be catastrophic or even deadly in rare cases, but most commonly result in what has commonly been referred to as “Whiplash” or “Soft-tissue Injury”. The use of this terminology has unfortunately been thought of by some as “less severe” or potentially not as damaging as other injuries, such as C-spine fractures. This “laissez faire” thinking in some cases can result in dire consequences (as you’ll see…keep reading!) “Whiplash”-type injuries occur when there is a collision of the body with another object which causes the head to “whip” in one direction, then “whip” back the other way – called “acceleration-deceleration injury”. This type of fast snapping motion causes a shearing force to “lash” through the tissues of the neck, which support the head. Thus, “whip” of the head causes the “lash” of the neck – i.e., whip-lash. The type of collisions are quite common in sports and can be from any direction – front, back, side, angled or rotational. Most people classically think of sustaining a “whiplash injury” in car accidents when the impact is from be22

hind (“rear-ended”). The impact forces initially “whips” the head backwards into the driver’s seat, then forward (acceleration) as the impact force propels the body/neck forward (the head accelerates to “catch up” with the body/ neck), then stops (deceleration) as the body hits the airbag/steering wheel, and finally “whips” back the opposite direction as the body moves back to position. The forces which lash through the neck muscles, tendons, ligaments and fascia (aka, the “soft tissues”) can be very large, very destructive, and lead to severe injury and even long-term disability. A recent study published in the Neurosurgery medical journal, Spine, estimated as many as 25% of patients who sustain whiplash injuries, despite the “traditional conservative treatment”, will go on to have chronic pain, disability and symptoms of PTSD (Post-Traumatic Stress Disorder). This is astounding given that estimates on Whiplash incidence from automobile accidents alone (not to mention those sustained in sports!) are over 4 million Americans each year! This would equate to a minimum 1 Million Americans each year develop chronic pain from Whiplash-associated injuries despite current medical treatments! Maybe we should rethink the current “traditional conservative treatments”? I think so! But before we get to changing the treatments, it’s important to ask the obvious question: Why are so many patients are “falling through the cracks” and failing the accepted current medical treatment regimens and continuing to suffer in pain?

Answer: Misdiagnosis!...kind of – let me explain. Allow me to demonstrate via a hypothetical example: Suzie is a 16 year old cheerleader who while on the sideline of a basketball game gets slammed from the side by a player hustling to save a ball going out of bounds. Her head is violently whipped to one side as the forces lash through her neck. She immediately jumps up – embarrassed, but seemingly ok. Over the next few days she experiences worsening headaches, neck stiffness, and decreased range of motion. She decides to seek medical care. The proper workup is performed and Suzie is reassured she has no fractures, it’s “just a soft tissue strain”, and she’ll be ok. 75% of the time, this is correct! Proper medical workup, correct diagnosis, appropriate recommended treatment – awesome! But a quarter of the time, Suzie returns having competed every treatment asked of her, and guess what – she’s not better! In fact, she’s worse! Headaches, nausea, dizziness, nightmares about the incident, worsening neck spasms – all getting worse. An advanced imaging technique is then typically ordered – such as an MRI or CT scan. The results: “normal”. So now what? Is Suzie crazy? Is it “all in her mind”? Of course not! She has real pathology which the MRI can’t see! (They’re not perfect – not even close). What Suzie has is damage to the supporting/stabilizing structures of her spine called ligaments, capsules and fascia, which are full of nerve endings. What’s most unfortunate for Suzie is these structures will typically NOT heal on their own and will NOT respond to traditional medical therapies. As a consequence the injured spinal


segment will become unstable and “ask for help”, which again unfortunately for Suzie, will come in the form of protective (but painful) muscle spasms. The spams will continue indefinitely until these stabilizing structures are repaired. These support structures need help – they need to be REGENERATED! As one of the few physicians in the country Board-Certified in both Sports Medicine and Regenerative Medicine, I specialize in helping people like Suzie. Through the utilization of an Integrated Care Plan specifically designed for

each patient’s unique situation, we combine traditional and Regenerative Medicine techniques in attempts to HEAL the damaged tissues at the root cause of the pain and dysfunction. One of our main Regenerative Medicine techniques used to help patients with Chronic Neck Pain due to Whiplash-injury is called REGENEXX. Regenexx is a suite of interventional regenerative medicine techniques which utilize the patient’s own blood growth factors and/or stem-cells in attempts to HEAL damaged tissue.

Regenexx

Don’t be a Suzie! We can help – visit www.TotalCare-La.com to learn more about Regenexx, or call us today at 337264-7209 to schedule a consultation.

REGENEXX PLATELET PROTOCOL FOR SPINE OUTCOME DATA

Thomas K. Bond, MD, MS Dr. Bond is the exclusive provider of the Regenexx procedures in Louisiana, was the first physician to perform US-guided Regenerative Injection Procedures. He has performed thousands of such procedures and is recognized internationally as a leader in the field.

LOW BACK PAIN & SCIATICA FALL 2015 DATA PATIENT DEMOGRAPHICS 1061

45% FEMALE

What’s important here? The patient results detailed on this infographic are mostly MEN, who are MIDDLE AGED and only slightly OVERWEIGHT (BMI>25).

53 AGE (16 - 91)

26.5 AGE

BMI (15 - 50)

55% MALE

(474)

(587)

176

68"

WEIGHT

BMI (103 - 305)

HEIGHT (48" - 80")

23


G N O R T S Life THE

Getting into the

Lizzie Ellis NASM-CPT Change is scary. Some of us welcome the challenges that come with change and some of us become filled with anxiety and dread. Personally, I feel a little bit of both depending on what phase of change I’m in. When it comes to exercise and nutrition, change often means a big lifestyle overhaul and that can be some scary stuff. For some people it happens gradually and others “go big or go home” making drastic changes seemingly overnight. While an overnight overhaul seems like a quick way to reach your goals, the folks with the most long term success probably went about it gradually making little changes to their habits along the way while overcoming lots of setbacks. There are five commonly recognized stages of change when it comes to exercise. They are precontemplation, contemplation, preparation, action and maintenance. When clients come to me they are typically in the preparation phase. During this phase it’s common for people to have unrealistic expectations. Can you blame them? We’re conditioned to seek instant gratification and the pursuit of health is no different. My job is to bring them back to reality by helping to set realistic goals and prepare them for the work involved. 24

Habit

When clients move into the action phase one important part of keeping them on track is preparing them for potential roadblocks or challenges. Something as simple as sore muscles or even a minor injury can quickly derail someone who is just beginning their fitness journey. Much of a person’s success in sticking to an exercise routine and making food choices that support good health comes down to adopting good habits and getting rid of bad ones. Have you ever made the New Year’s resolution to get in shape, get healthy or lose weight? How did that go for you? If you’re like the majority of Americans it probably didn’t last. Beyond New Year’s, how often during the year do you think to yourself “I need to start working out” or “if only I could start eating better” or “I think I could benefit from meditation?” There are many things we could all do more or less of to improve our physical and mental health and overall well-being, but how do you start? How do you make those habits and that change stick? I’ve often struggled with habit formation. It’s taken me many years to get to a point where exercising and making good food choices are truly routine. Besides exercising and eating right

there are many other habits I’d like to adopt like walking my dogs every day, regularly working on my neglected blog and getting more organized at home. I even have some habits I’d like to break like spending too much time on social media, procrastinating and not putting away clean dishes (this drives my husband crazy). I came across a book a few months ago called Better than Before by Gretchen Rubin. It’s all about habit formation and why some methods work for some people and not others. She says the first step is self-awareness and knowing your tendencies. In the book Rubin outlines four different tendencies. Upholders, obligers, questioners and rebels. I won’t go into too much detail on each one and encourage you to check out her book, but here are the basics: upholders respond well to internal and external pressures. When they decide to take on a task or make a commitment to themselves to do something they generally follow through. As you can imagine it’s easier for these people to adopt good habits and break bad ones. Next you have obligers (this is my category). Obligers respond best to external pressure. In other words, they’re more likely to do something when they know someone else is counting on them. Questioners


need a lot of information before they adopt or let go of a habit. They need to know why they should or should not be doing something. Last you have rebels. Rebels simply have to decide on their own what they’re going to do and are not likely to do it if someone else tells them to. Knowing your tendency is a big step in knowing how you can make habit formation work. For instance, as an obliger, I am more likely to stay on track with eating when I know my husband is on the same page. I feel an obligation to him to cook a healthy meal that fits his goals and in turn my own goals. If he didn’t care about exercise and eating right like I do it would be a lot more difficult for me to stick to on my own. When it comes to running errands or organizational type tasks I’m more likely to complete them if I put them in my calendar. These external forces help hold me accountable. If you can make something a habit then you take out the thinking part. You no longer have to rely on willpower or self-control to get to the gym or step away from the donut. So what does all this have to do with the stages of change in fitness? I believe when people are in that preparation phase and getting ready to take action it is imperative they know their tendency when it comes to habits and know what methods are going to help them. As an obliger, I like the accountability of going to a class for my workouts. When my clients ask what I do for my workouts they’re sometimes shocked to find out that I go to Crossfit classes. They assume that since I’m a trainer I workout on my own. Sure, I know enough to workout on my own and sometimes I do, but I like going to a class where a coach is going to tell me what to do and I can socialize with friends. I know that on days where I just don’t feel like working out just getting to that class is enough to get me over that hurdle. Similarly, when it comes to eating right I try to talk about nutrition as much as I can with friends (who will listen) and clients who are interested so that by telling them what I do I feel more accountability to stick to it. In other words, I walk the walk. For me, the other side of the coin is getting to know my clients and figuring out what tendencies they have so that I can best serve them. For instance, the client who asks questions about every exercise we do and why they are doing it is probably a questioner and I’d better be prepared to answer those questions. Or fellow obligers who come just because they don’t want to stand me up. I’ve even worked with a rebel who just wasn’t ready to make the necessary changes to get results and ended up quitting. No matter your tendency it’s possible for all of us to make big changes and adopt or get rid of habits. It helps to know where to begin in order to set yourself up for success. Think about the habits you already have or ones you’d like to quit and even habits you once had that you fell out of. Think about why you do the things you do now or why you want to stop doing something. See if your habits line up with your goals. If they don’t, it’s never too late to take action. Fitness and nutrition are not one size fits all and neither are habits.

The Bend at Settler's Trace -- Lafayette www.shopendorphine.com

25


YVETTE QUANTZ

An Interview with

RDN,LDN, CSSD FOODTHERAPYONLINE.COM This month I am honored to share an interview with elite runner, STM Cross Country and Track Coach, Kevin Castille. Having the opportunity to work with Kevin, I saw not only the way he trained and fueled his body, but also witnessed the outpouring of love, support, and admiration from his student athletes. Reading the “lessons” this running legend taught so many young people inspired me to dig a little deeper and seek the words of wisdom he had for all of us. I hope you enjoy this month’s article and are inspired to be the best you can be in life, while also helping others be the best they can be as well!

Q: Can you share the lessons you have learned through training over the years as an elite runner? 1. Be consistent. Find a routine or ritual that works for you and make your training a priority. Your routine will teach consistency. Consistency will give results. 2. Work on your weaknesses. It is common to spend most of our training time doing what we are more comfortable at, but let’s face it, to get better we have to work on the areas that we struggle in and make that the training priority. 3. Find the balance. Yes, there should be intense style training, but recovery days are just as important. Be smart and give it your best on the days designed to push your limits, but also go easy on easy days. This balance will 26

Coach Kevin

ensure that when it is time to compete your systems will perform at its best! 4. If there is a will, there is always a way. We all have obligations outside of training, such as work and family. If you don’t put the time in and rely on yesterday’s training then tomorrows success will be that of a myth when it comes to competition. Know that if your goal is important enough to achieve, then there is a way to get there! 5. Listen to your body. Do your best not to over train, yes its hard to tell when you are over training and when we do realize it, its probably too late. In most cases it is better to be slightly under trained than slightly over trained. Being hungry for success and having enough common sense to go along with the training needed goes hand and hand.

Q: What is the number one lesson you can share regarding fueling your body for success:? Think of your body as your car, no gas, no GO! I think of fueling the body like feeding a 3 month old, if you don’t feed him then the unthinkable happens! Most of us have struggled with this part of the training being equally as important as the physical aspect. To keep myself safe from myself I always consult with a professional on the food intake aspect of the training and competition training program. This has really helped educate me in pre, during, and post meal plans.

Q: Do you have any lessons to share from being injured and the recovery process? Being injured and having an injury can be the difference between being able to train and compete or not. Recovery has a lot to do with how the body heals, repairs and recharges for the next, and the next, and the next training or competition cycle. Overuse leads to hurt joints, plantar fasciitis, stress fractures and IT band issues. If you have a running injury, there are a few basic rules to follow before you get back to it. Prevent injuries in the first place by warming up and cooling down. Also be sure to stretch, wear a good pair of running shoes, varying the terrain you run on, listening to your body and stop if something does not feel right.

Q: I would imagine to get to where you are today you have met had some incredible mentors along the way. Do you have any lessons they taught you that you would like to share with Active Acadiana readers? 1. Know the difference between being nervous and being afraid. One will make you push hard and strive to do your best, the other will make you over stress, forget what your goals are, operate out of norm and will eventually help set yourself up for failure.


2. Focus on the how. If you are not afraid to get your hands dirty (or in a runners case, shoes muddy!), it does not matter what you have to go through to get where you need to be. Stop worrying so much about the ‘what to’ and instead focus on the ‘how will’ I accomplish the goal. 3. What you do is supposed to be fun, not always easy, but always enjoyable. So keep the fun in what you do because once it seems like, or becomes a job then eventually you have to plan for retirement!

Q: Can you share any life lessons you have learned through your years as an elite athlete and coach? Through running, I have learned to take the bitter with the sweet. I’ve learned to take my great days and build on them, document about them, share them, duplicate them and more importantly allowed them to help make me a better me. Also through my sport I

have learned how to lose and not quit. I’ve learned how to win and not brag! I’ve learned that a loss is not the end of the world, and I’ve also learned that one win is not the beginning of a new one. I’ve learned from my losing how not to lose, how not to make the same losing mistake. Through my sport, I have learned humility and self worth. I’ve overcome shame, I’ve learned to deal with embarrassment, I’ve learned to love myself for me, because I am, because I’m allowed to be. I have because I have worked for and I’m successful because in my quiet time when no one is around or looking I can be me and correct my own mistakes without bashing myself over the head. Through my sport, I have learned who I, Kevin Castille really am and why God put me here and what he wants me to do. Help inspire, teach, build and more importantly share the gift of self on a daily basis!

I also had the opportunity to interview some of his athletes and share the lessons Kevin has taught them, here are just a few things that were said:

From Charles Kreamer: “Kevin knows his runners potential and knows when their mindset holds you back. After the last meet where I won first and set a personal record of a 4:42 mile, coach. Kevin’s first words were “what was that?” He knew by my practice times I had more, and so did I, He said “you are capable of more Chuck.” He is not only for the “fastest” but for EVERY runner. At our banquets he honors the runners who were slower but worked hard just like those who have won.”

From Kelnisha Castille: “My dad always told me, how you perform in running is how you will perform in life. Which is beyond right! No one has ever tested me as much as my dad has and I am so grateful he has been my coach and my dad! He treats every kid as if they were his own and that is what I love most about him.”

From Ashton Bourque “Running is 90% mental and the other 10% mental. There are only 2 people who need to believe in you and that is God and you. One of them never stops believing in you.”

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Volley BEACH

Claire Salinas

Hidden on the north side of Lafayette is a patch of sand where you can go to forget your cares and play a game that you thought was reserved for long days on the beach. Volley Beach is a sand volleyball court that coordinates leagues, and offers people a place to chill out with friends and get moving. The facility opened with a single court in 1986, and started off as a way for the previous owner to supplement his income during the lag oil in the oil industry going on at the time. Since taking over in 1997, Kamal Borchalli has slowly expanded the property into five courts with a concession area and viewing porch that Jimmy Buffet would be proud to use if he ever decides to make an official music video for “Margaritaville.” Borchalli can often be found walking around, checking on games, and spending time with his wife, and two children, who spend a lot of their time at the court. The courts are open seasonally from late March to the end of October, and whether players are newbies or seasoned pros, there is a league to match their skill level. Additionally players can sign up for a league as a free agent and get placed on a team if they sign up solo. Borchalli said, “We offer about six or seven skill levels that can fit anyone’s competition level. You can be tall, short, 15 or 55, and you can still play.” All games are officiated by referees, and scheduled on the hour at 6:15, 7:15 and 8:15 p.m. each night. Each season lasts for nine to ten weeks, and includes eight weeks of play, makeups and the playoffs. Many players come to the game for a fun workout in a relaxing environment, and 25-year-old Tina Chargois is one of them. “I enjoy the workout, the beer and the tequila,” said Chargois. “I stopped playing volleyball after freshman year of high school, but then I started playing out here once I came to college. Now I come out three nights a week. I also like to lift weights and go to the gym, but this is the most fun workout.” Even those coming to the game with previous volleyball 28

experience are likely to be challenged by the outdoor version of the game. Borchalli said, “You move a little slower, jump a little lower and you have to deal with outside elements. If it rains a bit the ball gets a lot heavier, and that’s when fitness and hydration become important.” Alcohol is sold at the concession stand, but the facility strives to create an atmosphere that is welcoming to families. Borchalli said, “We pride ourselves on being family friendly. The kids can run around and play in the open as long as they don’t run into the courts.” For Borchalli being part of the Acadiana community means finding ways to give back, so each season, Volley Beach hosts a tournament for charity. “We want to give back to the community that gives us so much support,” said Borchalli. “When it gets close to Halloween, we do a dress up tournament and donate the money to Camp Bon Coeur, which is for kids with heart problems.” After the tragic shootings in Lafayette this past summer, Volley Beach chose the Lafayette Strong cause as the charity for their tournament and raised $3,000 in their doubles tournament. One of the benefits of playing the sand version of the game is that it’s easier on the body. Sand is more forgiving on the knees and ankles, so there is little chance of getting hurt. Max Crisler is a 27-year-old who has become a regular at the facility. Crisler said, “It’s a lot harder to move around in the sand. You see the middle aged generation out here and they don’t mind diving because the risk of injury is a lot lower.” Crisler has been playing sand volleyball for eight years, and is thankful for the bonds he has formed during that time. Crisler said, “All of my closest friends play out here and I’ve developed those relationships over the years that I’ve been playing here. I love the sport of volleyball and I consider these people family.” To sign up for a team or find out more information about Volley Beach, visit their website at http://volleybeach.net or give them a call at 337.234.2870.


Featured Trainer

Motivation

The year is 2001, by now I’ve been in “the streets” since ’92, and I knew another decade of that would not be survivable. I had been struggling to find purpose in my life, however I was back in school, so I wasn’t totally off course. I had no job, and with the temptations of my environment, I knew I needed to pick up the pace on finding another path. It was the middle of the week and I was determined to go job hunting the following Monday, looks like I’d be facing another street tempting weekend. Along the way, with my head drooped down and hope dwindling, out of the corner of my eye I saw a small white sign with blue and yellow writing, it simply read: “Cross-Country Coach Needed contact Gordon McHardy Our Lady of Fatima”. Later in my life I’d come to realize that the sign could have simply read “HOPE”, because that’s what I got when I took it down and took a chance with five kids who changed my life. Sprint forward to 2004, I made the Olympic trials after five kids found me and literally gave me CPR (Christian, Purpose, Resuscitation). In 2016, I made the trials again, this time the Marathon and not the 10k like in ‘04. I’m nearly 45 years old now and sometimes I can’t help but worry that my clock going to stop ticking one day and how much time do I have left; not for living, but for running simply because for me that is living nothing else can take its place. I watched a group of kids who once had no chance of winning

do something amazing, I watched those kids come together as a team, I watched these kids grow together as a family. People often ask me “How do you still do it?”, referring to my age. If they could step through my everyday life they would understand. I stuck with simple. I stuck to what I thought was a guarantee. I stuck with what motivated me from the very beginning. They motivated me, one day after another, and all these years later, “the kids” continue to hold my arms and faith up when I’m weary. This “family of kids” I have come to love, reminds me every day that it’s not about how talented you are, it’s about sticking to your talents once you have discovered them. My goal has always been the same, to motivate, to do my absolute best to help them, the kids, keep them happy as they once did for me. Yes, I’m human and yes we all have reason for doing what we do, but make no mistake, these five kids found me and brought the motivation with them, and over the past 15 years it has taken 5,000 more to keep me where I am. It’s easy to be grateful because I haven’t lost my dedication to help them and they haven’t lost their consistent willingness to inspire me. So to all those kids who have come and gone you will always be remembered by the legacy you helped create! Both your coach and your former team!

Kevin Castille


Lake Fausse

Pointe Katie Frank, MS, LAT, ATC Ah sweet, sweet summertime. Such an optimistic aura comes about when school is out of session, vacation plans become a reality, and fun in the sun assumes. Even though this part of the world lets us see more than our fair share of sunny days, the ones during summer seem more magical. Why? Who knows? Very few can dissect Mother Nature’s intentions, but I can certainly share with you a really neat place to visit during your off time. Lake Fausse Pointe State Park is 6,000 acres of natural beauty located in both New Iberia and St. Martinville Parishes. The fine people of the Louisiana State Parks System have done a wonderful job keeping this area clean and adventurer-friendly. As the magic of summer leads us outside, it may also entice us onto the water. Lake Fausse offers kayak and canoe rentals with a number of launch areas, even at some campsites. Fishing and boating opportunities are abundant along the network of waterways, all offering a way to be one with your surroundings. The water trails are marked so paddling your way around requires 30

no GPS. The Park is located adjacent to the largest wetland and swamp in the country, the Atchafalaya Basin, which is quite a bragging right indeed. Three hiking trails can give an up-close and personal encounter with local plant life. It’s home to deer, bobcats, alligator, raccoon, snakes, and bears.. Oh my! No worrying necessary because our fury, scaled, and toothy friends would much rather be admired. Or nap. And speaking of naps, I’m not sure much compares to taking one outdoors. With RV camps, “roughing it” camps, and cabins creating an easy get away, Lake Fausse Pointe gives you no excuse to leave if you’re exhausted from your outdoor festivities. Log onto their Facebook page or The Louisiana State Park website to get more information on specific amenities. Also, remember to check out their Nature Center at some point, which provides fun programs and activities as a way to learn about the surrounding environment. When the change of season is noticeable, this time of year feels like paradise. And even if June 21st means little to you, an unforgettable experience with loved

ones is nearby. In keeping with summer tradition, add to or take away from your workload. Or why not both, try something new and create some memories. Whichever route you decide to travel, there is one stop close to home that is very well worth your time. Plan a trip to Lake Fausse and be sure to check the expiration dates on all of your sun block. It just may be time to restock.


Eve nt Ca le n d a r Find local events across Acadiana with our interactive event calendar!

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ENDORPHINE Presents the First Annual FIT FEST!!

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Saturday May 21st Starting with sunrise yoga at 7am

Experience classes from Acadiana’s top instructors in barre, pilates, high intensity training, yoga, crossfit, dance, and more! View in a list or calendar format

for more information and schedule of events visit www.fitfestatthehorsefarm.org


Edie Riedel February 2017 marks 7 years since I discovered a world that I never imagined existed. The world of ultra distance trail racing. In 2009, I found myself bored with road races. I had only been participating in races for about 2 years at that point, but I had competed in 5 road marathons and countless shorter distance races. The excitement was gone, and I was looking for the next “thing”. Then I found it. Ultra distance trail racing. I signed up for my first 50 miler (Rocky Raccoon 32

50) in February 2010, and found my home. The atmosphere of trail races is vastly different than road races. When I line up for a 50 or 100 miler, I might be standing right in the middle of a pack of elites, or I may find myself making conversation with the world record holder for that distance. There are no special corrals for elites and they don’t get special treatment. There are no fly overs or fireworks at the race start, just the RD yelling “Ten Minutes” to get

everyone to line up. The finish line is a low key affair, with just a few volunteers and family members present and if you are lucky, a smattering of applause. Ultra marathons are all about self-reliance and learning to roll with the punches and take what the day gives you. Some runners might be able to get through a shorter distance race without training, but a 50 or 100 miler is not so forgiving. These distances are journeys of self-discovery. They will scrape you to your core and you better


hope that you like what you find there. After competing in many ultra marathons including 4 - 100 milers, 8 - 50 milers, 5 - 50k’s and 2 - 27 mile races, I have learned what to do from great Race Directors (like my friends and mentors, Joe and Joyce Prusaitis), and what not to do from others. I want runners to learn to love this sport as much as I do. I want to help them to reach their goals whether it is with a few words of encouragement or a swift kick in the backside to get them moving on to the finish line. This is the reason I started my racing company, Paix Running. (Paix is French for peace.) My first ultra distance race is RED DIRT ULTRA

in Kisatchie National Forest on the beautiful Sandstone Trail on February 4, 2017 - just two days shy of my 7 year anniversary in this amazing sport. RED DIRT will offer distances of 50k (31 miles), 100k (62 miles) and 100 miles. The time cut off for all distances is 32 hours, making it very beginner friendly for first time 50k and 100k’ers. We are getting lots of interest from first timers at each distance, and we could not be happier about it. RED DIRT will not be an easy race. The trail is challenging in sections, and when our runners reach their finish line, there will be no doubt in their minds or ours that they earned that medal or buckle.

I could not be more excited about this opportunity to bring people into this amazing sport. Some of the most talented athletes I have met through ultra running also happen to be the most humble and encouraging people. My planning team is filled with experienced athletes who want nothing more than for our runners to succeed. Now all we need is you! Get more details at: www.PaixRunning.com, or email me at PaixRunning@gmail.com. OR find Paix Running or Red Dirt Ultra on Facebook or Twitter!

Happy Trails! Edie Riedel

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Find Your

Yoga Type Megan Eimers While social media is flooded with People of all ages and fitness levels are reaping the benefits of yoga and it isn’t difficult to find a class near you. However, there are now so many different types of yoga available that it can be a little daunting to pick the one that will help you achieve your fitness goals. To get you started, here are the most popular types of yoga and which ones may be best for you:

Hatha

Hatha yoga is considered to be the foundation for many other styles of yoga and it is often recommended to beginners for this reason. This style focuses on breathing and relaxation techniques as you practice physical postures (or asanas). The poses

34

are held rather than performed in a flowing sequence, giving beginners a chance to experience each asana fully. With Hatha, every yoga teacher takes a different approach to practicing yoga and classes will vary because of this. Benefits: A relaxed body and mind. It may also help you recover from an injury and promote overall well-being. Best For: Beginners who want a good introduction into the world of yoga and those who are new to fitness in general. Hatha yoga is a great exercise for individuals looking for some form of cross-training.

paced. Vinyasa focuses on a series of 12 poses known as Sun Salutations that match your breath to each movement. In a Vinyasa class, don’t be surprised if there is gentle music playing to keep your movements and breathing steady. Be prepared to feel your heart pumping and to work up a sweat! Benefits: Helps build lean muscle, reduces risk of cardiovascular disease. Best For: A variety of fitness levels, but taking a beginner yoga class first is recommended. It’s also great for those who get bored easily in their fitness routines.

Vinyasa

Ashtanga

This particular style is similar to Hatha yoga, except that the poses flow in and out of each other and it is faster

Ashtanga is a more physically-demanding style of yoga that also links each movement to your breath. How-


ever, Ashtanga yoga practices the same poses in the same order and you must master certain poses before you move onto the next. This style is physically challenging, making it a good choice for those looking to increase their fitness level. Benefits: Builds core strength, lowers blood pressure. Best For: Those who want to break a sweat and build their endurance.

Bikram

Bikram yoga (sometimes referred to as hot yoga) is a more modern style of yoga that was developed by Bikram Choudhury in the 1970s. It involves practicing the same 26-sequence postures in a 90-minute class in a room that is heated anywhere from 95-105 °F. Proponents of Bikram claim that it flushes the body of toxins from sweat-

ing and helps the body relax. While somewhat controversial, Bikram yoga is incredibly popular today and many different forms of Bikram have developed as a result. Benefits: Weight loss, improves flexibility, sharpens the mind. Best For: Those who have taken a beginner’s yoga class and who aren’t afraid to embrace the sweat. It is recommended that those with high blood pressure or heart conditions avoid Bikram yoga.

be used to help students reach certain poses. You might be surprised just how difficult it is (both mentally and physically) to hold a pose for so long with such accuracy. Benefits: Improves stability, therapeutic for injuries, relieves stress, and build strength. Best For: Both young and old can practice Iyengar, thanks to props that minimize the risk of injury.

Iyengar

Iyenga yoga focuses on the precision and alignment of the poses while practicing breath control. The ultimate goal of Iyengar is to unite the mind, body, and soul through these precise poses. In this style, students hold poses for longer periods of time and props may

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RECON WOD 2 rounds for time

RUN 400M

25 kettle

25

bell swings RUN 400M

squats

t i f s s o RUN 800M r c

25 pull

25

lunges RUN 800M

ups

25 push ups

RUN 400M


KETTLEBELLS Kettlebells have been used for exercise and ‘show of strength’ competitions for centuries, but have only become popular in the West in the last decade or so. Today, kettlebells can be found in pretty much every gym starting at 2-5lb and going all the way up to 100lb+ The most popular exercise is the kettlebell swing which is a typical hip-hinge movement that has a lot of carry-over with weight lifting exercises, such as the deadlift and barbell squat. There have been many studies looking into the benefits of kettlebell training, this article will look into some of the physiological benefits and some of the practical ones too. Kettlebell training improves endurance. Studies show that performing 2 handed kettlebell swings for 12 minutes was shown to increase V02 max. This means that you could greatly improve your endurance without having to run on a treadmill for 30 minutes. Obviously there are many different kettlebell exercises you could perform instead of the 2 handed swing, and you don’t have to exercise for exactly 12

minutes. You could try performing a small circuit of different exercises. The main benefit of using kettlebells over running is the decreased chance of an over-use injury. If you are trying to improve your endurance for a sport, or race then you are probably performing a lot of running any way. Kettlebell training will offer a different training style which will work different muscles whilst still improving your cardio. Kettlebell training improves strength. Studies have shown that the kettlebell swing can increase both maximal and explosive strength. Whilst not as effective as weight training in this regard, it does have its advantages. Kettlebells are a lot easier to buy if you plan on working out at home, they also work out cheaper! Most people could enjoy a great workout with 3 or 4 bells max, whereas you would need a whole host of dumbbells, a barbell, bench, squat rack etc ... to set up a home weightlifting gym. Also, kettlebell training works very well in tandem with strength training. Nobody ever said it had to be an either or situation. For example, kettlebell swings are a great warm up

for deadlifts as they produce a similar movement pattern. Kettlebells are great when space is an issue. If you’ve ever been to a gym on a Monday evening you already know what I’m talking about! It’s very similar to a nightclub at 1am. Packed, sweaty, loud, and filled with people in ridiculously tight clothes. Creating an effective session in this scenario is incredibly challenging! But if you have access to a kettlebell (or 4) then you have all you need for a great workout. You can follow a TABATA program (20 seconds work, 10 seconds rest for 8 sets), or some good old fashioned circuit training (kettlebell swings, clean and jerks, kettlebell deadlifts 15 reps of each repeated 4 times). Get creative, and you’ll barely take up any space.

Khristie Gass

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Acadiana Classic Chris Baker

Photo Credit: Mallory Trahan Last month, Mountain Bike Acadiana hosted the first-ever mountain bike race for the Lafayette area. The Acadiana Classic drew in nearly 100 riders from all of the state, and even managed to pull a few participants from east Texas. The race marked the season opener of the 2016 Louisiana Championship Mountain Bike Series (LAXC), which is a set of eight races that takes place at trail systems across the state. The riders competed in 12, 20, or 28mile races, and for many, it was their first time experiencing our local trails. The feedback and praise we received on the track was overwhelming. Many had heard about a developing trail 40

system in the center of Louisiana, but honestly did not know what to expect from such a young course. A lot of the riders we spoke to said the trails were incredibly fun yet challenging enough to keep them on their toes. Others mentioned that they enjoyed the fast and twisty trail, and they honestly weren’t expecting some of the tougher climbs given our relatively flat topography. All told, it was a great day at Acadiana Park, with many riders bringing their families who enjoyed the food and festivities while watching the cyclists go lap after lap. We are proud to bring an event like this to Acadiana, and look forward to many more just

like it in the future. We’d also like to thank the awesome businesses and organizations who helped make the day possible. It’s always awesome to learn that we have the support of our local businesses for events like this. Thanks to K2 Coolers, Acadiana Bicycle Company, Capitol Cyclery of Lafayette, Acadian Insulation, TRAIL, Fremin General Contractors, Anytime Fitness, Cal-Chlor, Absolutely Custom Apparel & Graphics, Kerstetter Insurance, Cajun Market Donut Company, and last but certainly not least, Active Acadiana. A QUICK SHOUT-OUT For me, getting the trails started


and organizing the mountain biking community has been a hugely gratifying experience. But the trails wouldn’t be what they are today without the collective efforts of the amazing people who have come forward and given their time and energy into helping them grow. People like Ross Kerne who helps organize every aspect of the club and events, Austin Mcdonald and Frank Higgins who come to every trail day and give guidance to new volunteers, and Paul Bijeaux who builds new trail features and transforms the landscape into a riders dream. Everyone loves to ride the trails, but it’s thanks to the ones who put shovel to dirt that we have trails to ride. Thanks guys!

ACADIANA 41


MAY Race Date

Race Name

Race Type

City

State

5/14/2016 5/14/2016 5/14/2016 5/14/2016 5/14/2016 5/14/2016

Kendrick Fincher Duathlon Race Against the Odds - Arkansas Brian Thomas 5K Paint Race Clermont Waterfront parkrun Live Like Jake 5K Run/Walk Melissa's Race

Rogers North Little Rock West Palm Beach Clermont Jupiter Sanford

AR AR FL FL FL FL

5/14/2016

Miles for Moffitt

Tampa

FL

5/14/2016 5/14/2016 5/14/2016 5/14/2016 5/14/2016 5/15/2016 5/21/2016 5/21/2016 5/21/2016 5/21/2016 5/21/2016 5/21/2016 5/21/2016 5/21/2016 5/21/2016 5/21/2016

Orlando Bradenton Enterprise Shreveport Shreveport North Miami Harrison Pangburn Paris Munson Boca Raton Clermont Fort Lauderdale Key West Tampa Jacksonville

FL FL FL LA LA FL AR AR AR FL FL FL FL FL FL FL

5K run/walk

Key West

FL

5/21/2016

OCBA Law Day 5K: Running for Freedom Quickest Quacky 5K Run 4 Life Dean Williams 5K Holy Angels David Rice Memorial 5K FIU 2575 Triathlon - North Miami Crawdad Days 5K Daisy Dash Fun Run/Walk Mount Magazine Trail Run Bear Lake Trail Challenge City of Boca Raton Splash & Dash Clermont Waterfront parkrun Covenant House Florida 5K on A1A KEYS100 Night Nation Run - Tampa, FL Running For Dreams 5K Southernmost Seminoles 5K Renegade Run SRQ SUP & RUN 5K

duathlon 5K run/walk 5K novelty run | kids run 5K run 5K run 5K run | 1M walk 15K, 10K run | 5K, 1M run/ walk | kids run 5K run/walk 5K run/walk 4M run/walk 5K run 5K run/walk sprint triathlon 5K run/walk 5K run/walk 18M trail run 4M trail run kids run 5K run 5K run 100M run/relay | 50M run 5K run/walk 5K run 5K run/walk | kids run

FL

5/21/2016

Turtle Takeoff 5K Beach Run

5K run/walk

5/22/2016 5/22/2016 5/22/2016

Ladies Du Fayetteville Storm Challenge Triathlon IRONMAN 70.3 Chattanooga American Family Life Jupiter Riverwalk 5K Clermont Waterfront parkrun Crystal River Triathlon Sprint Series #1 Dirty Dozen Mud Run Fort Gordon 10K

duathlon sprint triathlon half triathlon

Sarasota New Smyrna Beach Fayetteville Sarasota Chattanooga

AR FL TN

5K run

Jupiter

FL

5K run triathlon 2M mud run 10K, 5K run

Clermont Crystal River Sebring Augusta

FL FL FL GA

Savannah Mile XTERRA Georgia Deep South 15K Trail Running Race It Takes Two 4 x 4 Relay

1M run

Savannah

GA

15K, 5K trail run

Jackson

GA

8M relay

Pass Christian

MS

5/21/2016

5/28/2016 5/28/2016 5/28/2016 5/28/2016 5/28/2016 5/28/2016 5/28/2016 5/28/2016 42

FL


JUNE AND BEYOND LOUISIANA Race Date

Race Name

Race Type

City

State

6/4/2016 6/4/2016 6/5/2016 8/6/2016 8/6/2016 8/7/2016 8/20/2016

Crescent Connection Bridge Run Q50 Races Run To The Hills Bridgeman104 Duathlon Full Moon Trail Run Ironfish Kids Triathlon Sportspectrum River Cities Triathlon Miles Perret Cancer Services Triathlon

4M run 10M, 5M run duathlon 5M trail run youth triathlon triathlon sprint triathlon

Gretna Franklinton Gretna Mandeville Benton Shreveport Lafayette

LA LA LA LA LA LA LA

9/24/2016

Fatseaux 5K

5K

Lafayette

LA

10/8/2016

Warrior Dash Louisiana

3.2M obstacle run

11/5/2016 2/4/2017

Blacklight Run - New Orleans Red Dirt Ultra

5K run 50K | 100K | 100 Mile Trail Race

St. Francisville Metairie Provencal

3/12/2017

Zydeco Marathon & 1/2

26.2M | 13.1M

Lafayette

LA LA LA LA

43


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New Partnership. New Name. New Logo. Louisiana Orthopaedic Specialists has a new name! The CORE Institute achieved their mission of bringing a new standard of excellence to surgical care in Arizona and Michigan, and we are excited to expand the same in Louisiana. The CORE Institute at Louisiana Orthopaedic Specialists delivers best-in-class orthopedic care to you, your family, and our community. Whether it’s for work or play, we understand that you want to get back to your life sooner.

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Active Acadiana May 2016  

Acadiana's only fitness and recreational activity publication.

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