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HEALTH

NUTRITION

FITNESS

OUTDOORS

BE COOL in the

SURVIVING Cajun Cooking

Kisatchie Trails & Good Times

Heat Adventure Vacations

+

CROSSFIT:

Proper Form

TRIATHLONS:

Master the Swim

Summertime

Yoga Retreats

activeacadiana.com May 2017


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MAY 2017 ISSUE

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

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

Contributors

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

On The Cover

Sara Milam Blane Arnold

Orangetheory Fitness

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


CONTENTS

Surviving Cajun Cooking

10

Be Cool & Stay Safe in the

Heat

Triathlons: Mastering the Swim

12

This Ones for You Ladies

22

04 From the Editor 06 Local Events 08 Furr-iends 09 CycleBar Fit Tip! 10 Cajun Cooking Survival 11 Benefits of Cross Training 12 Be Cool & Stay Safe in the Heat 14 TRAIL: Peddle, Paddle or Run 15 Xtend Barre Fit Tip 16 Adventure Vacations 18 Thea’s Dance Academy 20 OrangeTheory

34

22 This Ones for You, Ladies 24 Kisatchie National Forest: 26 CrossFit: Proper Form & Technique 28 Time to Cool Down 30 Triathlons: Mastering the Swim 32 Summertime Yoga Retreats 34 Roller Girls of Acadiana 36 Our Favorite Characters of a Marathon 38 Active Cookbook 40 MTB Warm-Up 42 Upcoming Events

Trails & Good Times

3


From the

EDITOR As we draw nearer to the swelter of the summer months, now might be your last time to hit the trails or camp until October, and the cooler temps of fall. One of the better spots to experience the “great outdoors” of our state is Kisatchie National Forest, an easy drive north on I-49. With more than 600,000 acres, Kisatchie is spread among 7 parishes and divided into 5 units called Ranger Districts. One of our writers dug into the past of the park, and found that “The interesting history of Kisatchie started with its transition from private to public land and is steeped in the lumber industry in the 1800’s and 1900’s. Due to a failing economy and the approach of the Great Depression, many sawmills abandoned the area prompting the Forest Services department to slowly purchase the land at deep discounts.” Also interesting is his interview with Arik Hartmann, an expert in flora, fauna, and nature enthusiast, who said, “Kisatchie boasts some of Louisiana’s spring fed bogs, which hosts our native carnivorous plants like sundews, pitcherplants, and butterwort. The pine savannah hosts some really unique wildlife that may be familiar to those in the southwest, but not too many Louisianians. Kisatchie has bark scorpions, Texas brown tarantulas, giant centipedes, and even roadrunners. It’s pretty neat just to see those in a state that’s known for alligators and cypress swamps.”

Andrew Ward / Editor-In-Chief


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-iends Katie Frank , MS, LAT, ATC

I

have a vision. That sometime in the near future, dogs will be allowed wherever humans are. Well, almost wherever. To be honest, one of the best decisions I’ve ever made was choosing to adopt a puppy. Not actively looking at the time, my little Ren was found strolling along a side road when she then followed a friend of mine into his house. He couldn’t keep a puppy, and I had already begun a mini pet orphanage (2 cats, a turtle, and a rabbit) so I decided to try my hand at a dog. She was such a good girl; I fell in love and proceeded with the usual baby canine tasks. Naturally it wasn’t always fabulous, as I soon discovered her to be a chewer. However, flip flops are very replaceable. This might sound crazy but I actually enjoy being responsible for her health and well-being. So where am I going with this? The truth is that more people are considering themselves pet parents. No wonder because our animal friends are constantly reinforcing our impulse to take care of them. The cuteness, playful nature, and pure companionship make it hard to resist. My Ren goes with me to most places. That being said, the thought of dog and 8

pet-friendly places raises a good question. Where are they? There is a certain sense of community found at your local dog park. An internet search will help you find the basics however there are a few that go unnoticed. LaQuinta gets big props for being a pet friendly hotel. Naturally, all pet supply stores encourage you to bring your loved ones along with you. What about clothes shopping? A few Old Navy, Nordstrom, Urban Outfitters, and Macy’s stores will allow your leashed and well-behaved dog to help get that perfect ensemble. The managers are calling the shots, though. Calling ahead to make sure your pooch is welcome may be the best idea. Home Depot, Lowes, and Tractor Supply Co. are also known to be lenient on doggy rules. What I find fascinating are the number of times I’ve been out and about socializing, wondering what my pup is thinking about. Yes, please consider the inner-workings of your doggo’s mind. Parish Brewery in Broussard allows you to bring them along to your outing. As long as again, they are

leashed and well-behaved. In fact, they have events that encourage letting the dogs out. So no more having to leave your best friend behind while you hang out with your other friends! Along the same lines, an on-going project that I recently found is a permanent location for Barkopolis Park and Pub. Never heard of it? Imagine a dog park with food and brews. They are currently in the process of fund raising to construct the perfect hangout. Check them out and consider the possibilities. Dogs probably have become so close to humans because of their expressive communication skills, despite not being able to speak a word. We can tell by their body language and barks when they are happy, sad, angry, or scared. Sprinkle some extreme loyalty and you’ve got man’s best friend. I would like to see a world where Ren is welcome to wag her tail, sniff stuff, and grab a pat on the head without discrimination. Bark!


Fit Tip

CycleGiving Ride for ALS

Since opening CycleBar in January, the studio has been welcomed & embraced by the community & even nominated as one of the top five contenders for Best Boutique Fitness Studio in the Times Best of Acadiana competition. In addition to the regular class schedule, CycleBar has also started a weekly running group and partnered with several local causes for charity rides, where it has experienced an overwhelming response to the concept of its charity platform, CycleGiving. Lindsay Sanders opened the studio to memorialize her dad, Dr. Craig Sanders, an avid cyclist in the community, who passed away from ALS (Lou Gehrig’s Disease) in 2013. The month of May will be a special one for Sanders and her family, since the main charity they will be working with & raising awareness for that month will be the ALS Association Louisiana-Mississippi Chapter. Lindsay has partnered with a rider at CycleBar & now dear friend, Irene Hodge, who lost her husband, Robert, to the tragic disease as well. The duo has big plans to create a buzz throughout town in memory of their loved ones & other grief stricken & affected in our

community. The official CycleGiving ride for ALS will take place on May 20th at 1p.m. Participants can pay $25 to take part, but donations can be made towards the cause throughout the entire month. All proceeds will go to the local ALS Chapter. The concept of receiving an experience while giving back to charity has been a popular one with guests at CycleBar. Sanders said, “People have told us it’s nice that instead of just asking for money, we are providing them with an experience. It’s a way for people to come together, have fun, and be a part of something great.” The studios hosts an average of two local charity rides per weekend and also raise money for nationwide charities chosen by the CycleBar corporate office throughout each month. Lindsay encourages anyone who is interested to please fill out a CycleGiving form on their website, Lafayettela.cyclebar. com. “No charity or cause is too small for us to want to participate. All are welcomed with open arms. Better Together.”


g n i k o o C n u Caj Brooke Kobetz In South Louisiana, we are proud of our culture which embraces long-standing traditions of art, music, food, and language. Our vibrant and colorful Cajun heritage embraces food of a similar nature: bold dishes full of flavor that will make you want to dance in the streets. In fact, food is the centerpiece for many social gatherings such as Cochon de Laits (pig roasts), crawfish boils, or families meeting around a steaming pot of gumbo. Unfortunately, many of our foods are highly caloric, cooked with bacon grease or butter, and served in hefty portions. If you mention healthy Cajun cuisine, most people stop listening right away. However, there are many ways in which you can still enjoy traditional fare without sacrificing flavor. Perhaps the simplest way to cut calories while still embracing the joie de vivre of Cajun cooking is through moderation and portion control. While this idea may be unnatural to those living in South Louisiana, diners should only occasionally indulge in heavy Cajun dishes like rice and gravy, while still paying close attention to portion size. One serving of protein is roughly three ounces, or the size of a deck of cards. A half cup is recommended for rice, and the serving size of thick soups like gumbo is a modest one cup, or a small bowl the size of a tennis ball. In order to cut high-calorie meals while still enjoying local dishes, a good rule of thumb is to fill half of your plate with vegetables while apportioning the other half equally with grains and protein. Saturated fats such as bacon grease, butter, and butter substitutes are used indiscriminately in our culture. A healthier option would be to substitute oils that contain unsaturated fat such as vegetable oil next time you are cooking. Another ingredient used for flavor in Cajun cooking is salt, which is used liberally in just about everything we eat. One teaspoon of salt contains an entire day’s worth of sodium. Research shows that diets high in sodium may lead

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to high blood pressure and limiting sodium may decrease risks of heart attack or stroke. Because Cajun food is cooked with the ‘holy trinity’ of onion, celery, and bell peppers and incorporates spices like cayenne and oregano, dishes don’t need an abundance of salt to be tasty. Not all Cajun cuisine is unhealthy if you know where to look and what to avoid. Learning to choose healthier options is key especially when going to a restaurant. Fish is plentiful in Louisiana and is a great option instead of that hamburger steak. Boiled crawfish are only 75 calories per pound. This means that your three-pound order of steaming hot boiled crawfish only weighs in at a meager 225 calories. While you are at it, limit the number of potatoes or corn to one and use light mayo for dipping sauces. Blackened redfish, mahi mahi, or any other fish is a healthy option. When dining out, ask the chefs if they will omit butter, limit sodium, and make sure to pass on heavy cream and cream-based sauces. Instead, choose citrus or tomato based sauces. Most importantly, stay away from fried foods of any kind! As we all know, restaurant dishes often come in substantial portions. Ask for a to-go box and put half of your order in the box so you won’t be tempted to eat the entire plate. Because of our ‘Southern Hospitality’, people are jovial and encourage others to eat a little of everything, while making large portions for their guests. It can be uncomfortable when people ask, “Why aren’t you eating the fried fish?”, or, my personal favorite, “There’s only rabbit food on that plate!” Don’t be shy to let them know you are watching out for your health. Traditional Cajun fare and cooking are important to our culture and should be preserved, but that doesn’t mean you have to eat rice and gravy five times a week. Learning what to avoid at gatherings or in restaurants will help you make healthier choices. Moderation, portion control, and choosing healthier options will help get you through your next social event while keeping your waistline under control.


Benefits of

CROSS TRAINING

When you’re dedicated to a specific sport, you may find it difficult to switch up your routine. However, diversifying your workouts is critical if you want to become a better athlete and stay injury-free. For those who need further convincing, here are some key benefits of cross-training that you don’t want to miss out on:

Strengthens Your Weak Spots Doing one exercise repeatedly overworks certain muscles and leaves your other muscles unused. Not only do your overworked muscles need a break, but your weaker muscles need to be worked as well if you want to avoid injury. Oftentimes, the muscles that are ignored are ones that help stabilize runners and improve their form. As many know, poor form in any sport can lead to injuries that have you sitting out the entire season.

Faster Recovery No one enjoys being injured and those of us who are dedicated to fitness find injuries particularly infuriating. Cross-training can do wonders for injury recovery and take away some of the frustration as we heal. It may not be as satisfying for you at first, but it might make you feel better to know that cross-training can help prevent future injuries.

Helps Prevent Burnout Even if you love running or cycling, doing the same routine day-after-day can eventually cause you to lose your motivation and leave you feeling burned out. Switching up your routine can help keep things fresh and exciting so that your motivation is less likely to waver. You never know—you might also find another sport or workout routine you love by incorporating cross-training into your routine.

Improve Your Performance All serious athletes cross-train not only to prevent injuries, but also to boost their performance. That’s because diversifying your workout keeps your body from hitting a plateau by continually working different muscle groups. Adding variety to your workouts allows you to target additional muscles that can help improve your overall fitness and performance.

Continue Training While Treating an Injury If you are treating an injury, but still need some activity, cross training can really help. It will allow you to stay fit so that when you can return to your sport, your body will acclimate faster and return to your preinjury level in less time. So give cross training a try! The benefits far outweigh the risks. You’ll be glad you did! 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.

Where

Healthcare Meets

Hospitality At Lafayette Surgical Specialty Hospital, we bring healthcare and hospitality together to provide you with the best of both worlds.

1101 Kaliste Saloom Rd

(337) 769-4100 lafayettesurgical.com 11


Be Cool & Stay Safe in the Heat Dren Asselmeier I have a confession: I am a sweaty beast. I can’t help it! It’s just my physiology. Maybe I can blame my pasty, Northern genes. Sure, I can run through a blizzard in shorts and a long sleeve, but the downside is that I have a difficult time running in the warmer months. I can’t relate to people who say that running in cold weather is like breathing in knives. To me, running in hot weather is like trying to breathe soup. But, the good news is that there are things you can do to keep running and stay cool, even when the weather is hot and humid. Here’s some solid advice to keep you from getting too beastly.

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Run when it’s cool.

Don’t run in the middle of the day when it’s hot and sunny. Your best bet is early in the morning or later in the evening. In the hottest months, even later in the day when the sun starts to go down can be too warm for some people, so get ready to become an early bird! The bonus is that there’s less traffic, the air is cooler, and you get your run out of the way before starting the rest of your day. Get made in the shade (and waves). Run for water! Check out somewhere you can run by a river or around a lake. Run anywhere you can get a cool breeze. If that’s not possible, find routes that are shadier. Check out some paved paths, trails, or anywhere lined

with trees or tall buildings.

Stay hydrated.

This one is tricky. I know far too many people who say they can’t drink a sports drink because it upsets their stomach or they don’t like the high sugar content. That means they only drink water, which can be a problem. If it’s hot and you’re working out hard and drinking a lot of water without replacing electrolytes, you can make yourself wicked sick (or kinda...dead). Make sure you stay hydrated while replacing electrolytes. If you don’t like sugar or traditional sports drink flavors, look for a drink mix that’s sugar-free. They’re a lighter flavor and still pack the electrolyte punch.


Slow your roll.

Sure, no one wants to hear it, but maybe you should slow down. Look at the forecast. If it’s going to be crazy hot one day, don’t do speed work or your most intense run that day. On cooler days or day when you can run earlier (or even inside), get your harder runs in then. If it’s temporary, slowing down won’t be a big deal. If you have crazy-hot weather all the time, then you’ll have to look to some other tips unless you don’t mind being a pokey, sweaty beast like me.

Dress for success.

Think white, light, and technical. Go for lighter colors, lighter fabrics, and tech materials that pull sweat away from your body. Also, I’m not sure what your neighbors will think, but you can wear less, too (ya know, within reason).

If it’s really hot, run inside.

I know it’s boring. I get it. But if your options are heat stroke or treadmill, please pick treadmill. Find some movies to watch, pick up your fave flave of Gatorade, and get ready for a run on the ol’ dreadmill. At least you can soak up the AC and point a fan at your face. Hey, if it’s your house (or your gym is super lax) you can even run in your

skivvies. Win-win. The most important thing for running in warmer weather is to listen to your body. If you can’t push yourself to run faster, don’t. If you’re feeling too hot, at all sick, thirsty, or just plain bad, stop and assess the situation. Remember to wear sunscreen when you’re outside, protect your eyes with shades and a visor or hat, and stay hydrated. If you’re running at night or when it’s still dark in the morning, wear your high-visibility gear, too. Stay safe, and happy sweaty running!

Louisiana

114

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Peddle Paddle or Run Claire Salinas

You may have heard the name TRAIL and assumed the organization is somehow connected with dirt, but Transportation Recreation Alternatives in Louisiana (TRAIL), wants to make sure you know that their mission extends a lot further than trails. Their goal is to improve opportunities for recreation in Acadiana by funding projects like bike paths, running trails, and local parks, which make accessing recreation easier. TRAIL hosts many well-known local events throughout the year like the Cycle Zydeco, Tour des Atakapas and the Cajun Country Run, and as a nonprofit, TRAIL depends on these events to raise money for the next 14

recreation project they invest in. Past projects they have contributed towards include bike racks at the Horse Farm, the Bayou Teche Trail Head and the Johnston Street bike lane. Since May is bike safety month, TRAIL is focused on promoting the safest local bike paths for patrons who come in to check out a bike from their rental program. Bike paths hold a special place in the heart of TRAIL staff since they can be linked to the beginnings of the organization. TRAIL president, Scott Schilling said, “When I moved back in 2004 I noticed it was a lot easier for me to go to New Orleans to use the bike paths and trails over there, so I set up TRAIL

to improve recreation and create more connectivity for people to get around by bike, foot or paddle in this area.” The next project on TRAIL’s horizon is the creation of map kiosks that will educate local riders about the safest bike routes in Acadiana. Although offering bike safety tips and creating the map kiosks are the present focus of TRAIL, the organization is always striving to improve recreation and increase opportunities for people to get outside in Acadiana. For more details about upcoming TRAIL events or projects visit latrail.org or call 337-781-9416.


One month unlimited only $100! Some restrictions may apply. See studio for details.

Mainstreet at River Ranch | lafayette@xtendbarre.com | 337.706.7462 | xtendbarre.com

Fit Tip

C Curve Hold Setup: On sits bones with bent knees hip distance apart. Feet flat on floor. Rest on both fore-

arms and draw navel to spine as you tilt your hips back and tuck your tail bone under. Slide your right arm then left arm down so you are now resting on your elbows. (Your elbows should be close to your ribcage.)

Movement: Keep your head up and gaze towards the knees. Hold the position for 8 slow

counts. Begin to pulse your abs in and lift your upper body slightly as you exhale and inhale (lift up on exhale). Hold position for another 8 counts and release.

Variations: To modify or prenatal place ball behind back-smaller range of motion. Objective: To strengthen the abdominal muscles and develop pelvic stability and control.

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Vacations

ADVENTURE

Summer vacations give us a chance to escape from the daily grind and relax. For some, this means embracing the great outdoors and going on exciting adventures. If you’re looking for some adrenaline-pumping adventures this summer, check out these 10 vacations that will satisfy your adventurous side:

Megan Eimers Key Largo, Florida Why drive by the Florida Keys when you could kayak them instead? Stop by one of the many kayak rental places in Key Largo and consider taking a guided tour to explore the stunning backcountry in all its glory. If you get bored of the kayak, there are plenty of snorkeling and fishing opportunities here as well.

Red Mountain Park, Alabama Rock climbing, zipline, an aerial rope course—Red Mountain Park has everything for a thrill-seeking family vacation. If you and your family aren’t a fan of heights, the park also has plenty of mountain biking, hiking, and walking trails that range from easy to strenuous. Those who are history buffs will enjoy the glimpse into Birmingham’s industrial beginnings.

Mount Hood, Oregon Oregon’s most iconic peak is a mecca for outdoor enthusiasts and provides over 1,000 trails for adventureseekers to explore. Whether you are backpacking, mountain biking, or horseback riding, there is no shortage of ways to enjoy Mount Hood’s scenic beauty. After a long day hike, drive an hour to stay the night in the charming town of Hood River and relax at one of the brew pubs.

Kitty Hawk, North Carolina Experience the high dunes and constant wind of the small town of Kitty Hawk and you will understand why the Wright brothers chose it for their first aircraft experiments. These conditions also make it a great place to learn how to hang glide. Strap yourself in for a thrilling adventure and get an unparalleled view from above.

Wrangell-St. Elias, Alaska For a truly rugged, wilderness experience, take a backcountry trekking trip in the Wrangell-St. Elias National Park. As the largest national park in the United States, the Wrangell-St. Elias National Park is also one of the least visited because it’s a bit challenging to get to. Don’t let this scare you off from one of Alaska’s best kept secrets. This simply means that you are guaranteed a more brag-worthy experience compared to other popular national parks. 16


Summer

Registration! Summer registration beginning April 24th – Our main objective is to make learning fun! 6 mos – 5 years 7 sessions (Beginning June 20) 9 AM – 2:30 PM

Fall

Open Now!!

Call for more information!

337-984-4863

Registration! 6 months – Pre-K 4

Our goal is to create a loving and positive atmosphere for every child. We strive to develop self-confidence while introducing new skills and reinforcing develop mentally appropriate readiness skills.

NOW ACCEPTING NEW STUDENTS!!


Reasons 4 to Choose

Thea’s Dance Academy

The First reason is our SAFE LEARNING ENVIRONMENT. We know that the adolescent years are extremely important in shaping a child’s character and confidence. Using positive reinforcement and correction we provide an atmosphere that challenges students to grow in the areas that are needed while still maintaining self-confidence. We achieve this by providing appropriate guidance on how to achieve desired skills with proper alignment and techniques. Which leads me to my next reason. OUR CURRICULUM! We are certain that you will not find another dance academy with training curriculum quite like ours. Owner, Thea Francesconi has specifically formulated our training approach based on her knowledge and background in biomechanics, the human movement system, and 24 years of dance training. This approach helps us to locate possible muscle imbalances that students may have that are causing them to perform skills improperly. Insuring that these concepts are conveyed in a way that is easy for students to understand, and insuring that all instructors follow certain training guidelines are just a few of the reasons our students see such immense growth in just their first year! This next point is very dear to our hearts, DANCING FOR A CAUSE! Each year we dedicate our yearly recital towards raising funds and awareness for a specific cause. This year’s recital is dedicated to Little Warrior Nika, a miracle baby from Haiti, currently living in La receiving medical care. We are so excited about the opportunities we are given to make a difference in the lives around us and we believe that it is so important to give our students the chance to be involved. Lastly, PARENTS ARE NOT FORGOTTEN! By now you are hopefully getting excited about this just as we are, and guess what!? There are opportunities for you to dance, exercise and get involved as well! We offer up to 24 opportunities a month for adults to take class in dance, yoga, zumba, and fitness as well as personal training sessions! No experience is require to join us, and you are sure to have a great time! To learn more about TDA, our Instructors, and all that we have to offer email us at:

theasdanceacademy@gmail.com or visit our website:

www.theasdanceacademy.com 18

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.

The Curriculum We offer high quality dance training for ages 2.5 and up in Ballet, Tap, Jazz, Hip-hop, Contemporary, and Acrobats.

The Company

Our elite traveling competition team is open to ages 5-18. Auditions are in August of 2017.

The Adults

We offer weekly classes in Dance, Yoga, Zumba, Fitness, and Personal Training sessions.


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


How did Orangetheory get started, and what is the story behind the name?

In 2010, Ellen Latham started Orangetheory Fitness in Fort Lauderdale, Florida. Orangetheory then became the third fastest growing woman-based business! OTF is a 5 zone heart-rate based interval training program. If you accumulate 12 or more minutes in the “ORANGE” zone you will achieve the “after-burn” effect, scientifically known as EPOC, which is an increase in caloric burn and metabolism up to 36 hours post exercise! How cool right?

What are a few of the unique programs and features of Orangetheory?

Orangetheory is an interval training, science based workout. Your heart rate info, calories, and zone color are displayed in real time on TV screens so you can monitor your training. Not only do you have a great workout, but you are exercising safely. Our workouts are never used more than once and we train for strength, power, and endurance.

How often are classes scheduled, what’s the format like? Are there monthly memberships?

Orangetheory Fitness offers a variety of class times to accommodate even the most inflexible of schedules. Our doors open before the sun comes up and close after the sun goes down. Our early morning classes start at 4:45am and run throughout the morning; a 45 minute “lunch crunch” class is offered at 12pm, and we have evening classes as late as 7pm. Each class is a full body workout focusing on improving cardio health as well as strength training

for maximum fitness results. During each class, the heart rate monitor system we provide allows you to see in real time how efficiently you are working, and therefore, how quickly you will reach your fitness goals. Professional fitness coaches instruct each class to keep you pushing yourself to a better you. We provide month-to-month membership options as well as the option to buy classes in packages or individually. Be sure to ask about our military, corporate, and family discounts as well! Call the studio today at (337)-735-1877 to book your first free class!


What are your 5 “Orangetheory Tips” for living a healthy and Active life?

1

Get out of your comfort zone! Avoid doing repetitive workouts that lead to plateauing. Create muscle confusion by incorporating interval training to your routine which will increase your caloric burn and boost your metabolism.

2

Lift weights! Resistance training increases physical capacity, appearance, and body composition by increasing fat- free mass.

3 4 5

Allow REST days! The body needs 48-72 hrs to repair muscle tissue. Fuel is nutrition! What you put into your body is what you’ll get out of your body.

Never Quit. Understand you’ll have “off” days, eat a orange and keep moving forward!


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This one’s for you, Lizzie Ellis

NASM-CPT, CF-L1, Pn1 “Welcome to the gun show!”

Ladies

So the question is, why is it ok for people to comment on and judge my body?

“How much do you bench?” “Do you need help with that weight?” “Don’t beat me up!” “Do you beat your husband up when he misbehaves?” These are all things men have said to me in and out of the gym. Sure, context matters, but for the most part these comments were made out of ignorance or insecurity. Comments from women usually sound like this- “I don’t want to be that muscular. I just want to be toned.” Or, my personal favorite commonly heard from my mother, “Is it safe for you to be doing that?”

Women come in all shapes, sizes and colors and have a vast array of values, priorities and hobbies. I value my health. My priority is to help others become healthier while also setting an example with my own health and habits. Naturally, my hobbies fall in line with my values and priorities. I have commiserated with many lady friends at the gym about all the ridiculous things men in particular say to us. It hurts our feelings. It makes us self-conscious. We know we’re strong and powerful and badass and we have men in our life that support us, but there is still that piece inside of us that recognizes we don’t look like the standard woman media and pop culture shoves down our throat. In reality, most women don’t.

So the question is, why is it ok for people to comment on and judge my body?

I have lifted weights in one way or another since I was a teenager. I have a naturally athletic physique and muscle that I build shows very quickly. I get it. I look strong and if you ask me to carry something heavy for you I’ll gladly do it with a smile. After all, that’s what functional fitness is all about. This is just my body. I choose to embrace it and I make no apologies.

We have a hard time shopping for jeans that fit our powerful legs and small waists or shirts that fit our broad shoulders and strong backs. I can’t tell you how many times I’ve been frustrated finding jeans that fit right or gotten stuck in a dress that I couldn’t get off over my shoulders. Yes, that has happened to me in a dressing room and it was really embarrassing.

What if I started going up to men and saying “Hey buddy, lay off the beer and boudin.” Or “Do you need help carrying that?” Or how about “Do you beat your wife up when she misbehaves?” Can you imagine the confusion and horror on their faces! Or if I went up to a woman and said “You are so skinny! Eat something!” Or how about “You look overweight. Are you sure that’s safe?” Holy body shaming! Holy judgement!

We all have different goals when it comes to health and fitness and our physiques and that’s a good thing. If you want to be a barre babe, spin till the wheels fall off, run marathons or lift all the heavy things, embrace what your body can do ahead of what it looks like. ***Here’s where I remind you (again) that if you really want those six pack abs you gotta eat like it (or be genetically gifted).***

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Science proves, and most people realize by now, that resistance training is the most effective way to lose body fat


and gain lean mass. Ladies, if you’re hesitant to start lifting weights for fear of “bulking up,” relax. Unless you take steroids, eat a massive amount of food or are genetically prone, you will not magically turn into the Hulk. It takes most bodybuilders years and years of intense training, dieting and discipline to get their bodies stage ready. It’s perfectly appropriate to start with light weights while learning movements and establishing the neurological pathways between your brain and muscles, but at a certain point your body will adapt and in order to see more change you will have to increase your weights. Find a good trainer, share your goals with them and trust them to design a program to get you there. If you start to build more muscle size than you’d like, guess what?! Stop lifting for a few weeks and they will shrink. It’s magic! Seriously though, significant physique changes happen over a very gradual amount of time, so if things start to go a direction you don’t like, you’re allowed to change direction. Regardless of your goals, don’t let a certain image or stereotype dictate how you should achieve those goals. Allow your goals to evolve and change. I’ve gone through many fitness phases. I’ve tried to cardio myself skinny, lifted light weights to “tone” and even briefly jumped on the long distance running bandwagon. All of these things are valuable fitness modalities enjoyed by many people, but during these times I found myself constantly chasing a certain look (skinny) I thought I should have instead of pursuing fitness for the sake of health and performance. It wasn’t until I tried CrossFit and started caring about what my body can do and not so much about what it looks like, that I found true satisfaction and contentment with how my body feels and looks. That’s what fitness should do for you no matter which path you choose. While I’m pretty in love with CrossFit right now and don’t think that will change anytime soon, I’m always open to the possibility of something new. Except Zumba. Sorry, Mom. And to all the men out there (including my husband) who love and support the women in their lives in all their fitness endeavors, thank you. Thank you for encouraging us to embrace our strength and power even if that means we run faster than you or kick your butt in a workout from time to time.

WHOLE YOU FITNESS & NUTRITION

Whole You Fitness and Nutrition provides a fundamental and individualized approach to help you reach your goals Lizzie Ellis, NASM-CPT, CF-L1, Pn1 337-541-1276 | wholeyoufitness@gmail.com


Kisatchie

National Forest

Trails & Good Times Fawn V. Hernandez The name Kisatchie was selected due to a local tribe of Kichai Indians of the Caddoan Confederacy, who called themselves Kitsatchie. The interesting history of Kisatchie started with its transition from private to public land and is steeped in the lumber industry in the 1800’s and 1900’s. Due to a failing economy and the approach of the Great Depression, many sawmills abandoned the area prompting the Forest Services department to slowly purchase the land at deep discounts. This land became the five ranger districts of Kisatchie: Calcasieu, Caney, Catahoula, Kisatchie and Winn. These five districts are spread across seven parishes in central and north Louisiana and encompass 604,000 acres. That’s a lot of space to enjoy!

Trails

Kisatchie offers many spectacular trails for running, hiking, riding ATVs and biking. There are many trails that horse riding is allowed on as well. Local Acadiana resident, Colby Albarado, has this to say about the area, “Kisatchie National Forest is my favorite place to get out into nature… it’s well maintained and close to Lafayette. I really enjoy the trail systems they have built there; I use it mainly for running and mountain biking. It’s a massive area, and you really can’t get bored with the place. There are many lakes and

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recreation areas that are great places to spend the weekend outdoors. I’ve also participated in the triathlon that they have each year at Indian Creek, which is a blast. Several of my friends have tackled the Wild Azalea Trail Challenge and really enjoy it. Spending half a day on the trails is really relaxing whether you’re riding, running or hiking. I always leave there feeling mentally recharged.”

A Few Popular Trails are: Longleaf Vista Interpretive Trail (1.5 mile loop) Wild Azalea Trail (26 mile loop) Sandstone Trail (31 mile loop, open to ATVs) Kincaid Lake Trail (9 mile loop) Backbone Trail (9.9 mile loop) Caroline Dormon Trail (10.4 mile point to point)

…And so much more!

While some of us are perfectly content playing on trails all day some of our friends or family may occasionally want to experience Kisatchie in other ways. There is a surprisingly diverse range of activities available in Louisiana’s only national forest.


The numerous recreational areas in Kisatchie are perfect for picnicking, camping, and swimming. With the many lake systems in the area, boating, kayaking and fishing are very popular activities year round. Visitors can hunt deer, squirrel, rabbit, quail, raccoon, possum, turkey, dove, woodcocks, waterfowls, coyotes, feral hogs, armadillos & beavers with proper permits and licenses Another attraction to the area is it’s diverse flora and fauna. Arik Hartmann, self- described as a Nature Enthusiast, shares, “Kisatchie boasts some of Louisiana’s spring fed bogs, which hosts our native carnivorous plants like sundews, pitcherplants, and butterwort. The pine savannah hosts some really unique wildlife that may be familiar to those in the southwest, but not to many Louisianians. Kisatchie has bark scorpions, Texas brown tarantulas, giant centipedes, and even roadrunners. It’s pretty neat just to see those in a state that’s known for alligators and cypress swamps. The Longleaf Vista overlook trail is probably the best site to see some of the unique Kisatchie flora and wildlife. There are wild azaleas and magnolia, orchids, violets, and muscadine.” With all of these options available, Kisatchie is a great place to bring the entire family to explore the great outdoors!

Travel 90 Miles

Approx 1 hr 30 min

Caney Ranger District Winn Ranger District Catahoula Ranger District

Natchitoches

Calcasieu Ranger District Alexandria

Kisatchie Ranger District

Lafayette

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CROSSFIT

PROPER FORM & TECHNIQUE

Alex Reynolds

In almost every sport or fitness program, form and technique are prime focal points. Masters of form and technique are rewarded with optimal results and performances, while those who stray from these principals often struggle to achieve their goals and suffer from injuries and disproportionate musculature. However, in no other sport are these two factors more integral to an individual’s success than in CrossFit. A high intensity sport by definition, one quick Google search will reveal just how grueling and dangerous CrossFit can be for those who are not prepared for its rigors. While these vast opinions seem to contradict with the sport’s theme of being all inclusive and ‘scalable to all’, the truth remains that stay-at-home moms, world-class athletes and lifelong couch potatoes alike are becoming avid CrossFitters. So how are people from all walks of life achieving success at a sport that is generally agreed to be one of the most

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difficult fitness programs currently in existence? Simply put, by placing priority on learning each movement’s proper form and technique before scaling weight and intensity. Like anything new, CrossFit has a learning curve. Albeit a substantial one, but history has shown that people of extremely varying athletic ability can effectively surmount it. When joining a box (CrossFit lingo for gym) for the first time, there is an introduction course, usually called an On Ramp or Elements course, to guide newcomers through the learning process. What is learned in these sessions, which usually last a week or even two, will be essential to achieving long-term CrossFit success. On Ramp courses focus almost exclusively on the nine foundational movements of CrossFit (the dead lift, sumo deadlift high pull, clean, squat, front squat, overhead squat, press, push press and jerk) and how to execute them with proper form. Even for experienced athletes, these

courses are an invaluable refresher and should absolutely be completed before participating in an actual session. The importance of becoming proficient at these movements cannot be overstated. Doing so as early as possible will allow for easier progression and minimize injury risks. Not only will mastering these forms and techniques improve your CrossFit experience, but also make common activities easier. The nine movements are not called ‘foundational’ because they are integral to CrossFit, but because they translate to movements commonly made in everyday life. The same form that makes lifting a weight over your head safe will do the same for lifting children, placing luggage in an overhead compartment or putting away groceries. When proper form and technique are practiced repeatedly, they become part of our muscle memory, ensuring safe, effective and pain-free movements both in and out of the gym.


Are all Total Hip Replacement Surgeries the same?

NO!

The greatest advancement in Total Hip Replacement in recent years is The Direct Anterior Approach (DDA). An approach is the “route” a surgeon takes from skin incision to the hip joint while performing the procedure. Traditional approaches include the posterior, lateral, or anterolateral approach. These approaches require cutting muscles and tendons during the surgery. Cutting muscles and tendons increases pain after surgery and requires special precautions in the postoperative period to protect their repair. Traditional hip replacements are done with the patient lying on their side, making it harder to match leg lengths that can cause limping. I use the Direct Anterior Approach. The Direct Anterior Approach provides my patients four main advantages: No Cutting Muscles and Tendons, improved implant positioning, no postoperative precautions, reduced pain postoperatively. Approaching the hip between muscles instead of cutting muscles and tendons provides less pain after surgery and my patients walk normally (often without a cane or walker) very soon after surgery. My patients have no restrictions unlike those operated with traditional approaches: my patients can squat, cross their legs, and sleep on their sides. Improved implant positioning provided by the Anterior Approach results in a hip dislocation risk of 1%, three to six times less than the dislocation risk using traditional approaches. Leg length discrepancy is much less common because X-ray is used during the surgery. Changes can be made intraoperatively to improve accuracy. Limping due to length differences is almost nonexistent. Hip precautions and restrictions on patients, lasting months, are necessary after traditional replacements. My Direct Approach patients have no restrictions after surgery. I adopted the Direct Anterior Approach for hip replacement 5 years ago because it is a better way. Patients have less pain and walk faster without a cane or walker because no muscles are cut. Implants are positioned for optimal function. Most importantly, patient satisfaction is higher using the Anterior Approach.

▶▶ No cutting muscles or tendons ▶▶ Improved implant Positioning ▶▶ Less pain after surgery ▶▶ Improved patient satisfaction after surgery

Adam Perry, MD Dr. Adam Perry is a board-certified, orthopedic surgeon and the founder of Louisiana Orthopaedic Specialists who specializes in sports medicine and adult joint reconstruction. Louisiana Orthopaedic Specialists is Acadiana’s most comprehensive musculoskeletal orthopedic practice comprised of twelve (12) fellowship-trained orthopedic physicians offering surgical and non-surgical treatments with locations in Lafayette, New Iberia and Eunice. Call today for an appointment 337-235-8007.

www.laorthospec.com

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TIME TO

COOL DOWN

Dr. Damien Chaisson, DC, NCSF-CPT Here in south Louisiana temperatures are starting to warm up, which means that outdoor activities are much more common. With the increase in heat and outdoor activities, minor injuries tend to occur more often. Most people would say to apply ice to these injures, but is using ice always the appropriate choice? Gabe Mirkin, MD is the doctor who coined the term RICE. In March of 2014 he stated, “Coaches have used “RICE” guideline for decades, but now it appears that both ice and complete rest may delay healing, instead of helping.” The go to method for quick treatment of minor injuries has, for many years, been RICE (rest, ice, compress, and elevate). Ice alone has been proven to constrict blood flow and impede the inflammatory cells from reaching the injured tissue delaying healing. Inflammation is often looked upon as being a bad thing but in reality, it occurs as a beneficial response to an injury. It is the first process that occurs to repair and remodel an injured tissue (whether it’s a muscle, tendon and/or a ligament). What this means is that you cannot have tissue repair without first having an inflammatory response. Because of the inflammatory response, occurring for repair, swelling will result to the surrounding tissue. Swelling is the direct result of altered lymphatic drainage, it becomes slowed, resulting in an accumulation of lymph fluid. While compression and elevation (above the level of the heart) will help reduce swelling, which in turn will help reduce inflammation, applying ice at the same time will only slow this healing process. Ice has been shown to reverse lymphatic drainage, meaning that it will slow the drainage, more pos-

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sibly adding to the swelling. While ice does help with pain relief, this relief only last 20-30 minutes. Ice has been a staple for ankle and knee injuries for a long time and these old habits die hard. But next time you, someone in your family, a teammate or a player injures themselves during play remember, ice may not be your best option. Elevation and compression along with an active recovery has been shown to be the best options in reducing swelling and inflammation, with ice for 20 minutes to help combat the pain. Remember never place ice directly on the skin and for no more than 20 minutes at a time. Even with a minor injury it is always a good idea to seek out a medical professional before returning to play.


SCHEDULE YOUR CONSULTATION TODAY!

337 • 264 • 7209 | www.totalcare-la.com

HEAL FASTER

WITH REGENERATIVE MEDICINE

Repair and rebuild damaged tissue naturally through targeted interventions. NON-SURGICAL PROCEDURES FOR:

whiplash injury • lower-back pain arthritis fibromyalgia • carpal tunnel syndrome damaged tissues • tendons • ligaments cartilage • spinal disc bone • and more

817 Albertson Pkwy, Suite E Broussard, LA 70518 (337) 330-4004 realfitllc.com

DR. THOMAS K. BOND, MD, MS.

The first physician to perform US-guided Regenerative Injection procedures in Louisiana.

Summer is almost here and so are our specials! 3 Months Unlimited for $200 3 Months Unlimited for Full-time Students/ Teachers for $165 6 Months Unlimited for $390 (save $60) 12 Months Unlimited for $750 (save $150 !!!) 10 class pass for $110 (expires 3 months from the date of purchase)

5 class pass for $65 (expires 2 months from the date of purchase) *all packages activate on the date of purchase * specials available for purchase May-June 2017

Heather Firmin

Infrared Heating As you walk into Down Dog, you will feel a gentle heat that will increase as you move through class. Infrared heat allows the practitioner to absorb heat while the surrounding air does not. Benefits include increased and improved circulation, detoxification of the body, improved skin appearance, reduced chronic pain, improved arthritis symptoms, and many more.

GIFT CARDS AVAILABLE! Perfect for graduation, Mother's Day, or end of the year teachers' gifts

downdogLafayette

downdogyogala

(305) 606-5031 | 2946 Johnston Street | Lafayette, LA


TRIATHLON

MASTER THE

SWIM

Dena Eaton

As the first leg of a triathlon, the swim is also often the most feared. If you are tired on the bike or run you can slow down and stop, but on the swim there are no floaties allowed, and hanging on the lifeguards’ surfboards is frowned upon unless there is an emergency. Coupled with the mass start, which results in flailing limbs and plenty of splashing, it’s understandable why many athletes are nervous. And while you may think that you’re better suited for a run, bike, run duathlon, there are several things that you can do in training to master the swim and feel confident on the start line. First, even though you most likely don’t have a few hundred friends you can practice swim starts with, training with others is perhaps the best way to develop mental strength to swim with a large group. Masters swim sessions, which are available at many YMCA and public pools, have a large cross-section of swimmers – you may even have an Olympic Champion in your pool. Seed yourself in the lane that best fits your tempo effort for 100meters/yards. Once practice begins, you’ll be “on the clock” and pushing off the wall one after another for each set and swimming in a small one-way

circle in the lane. Swimming this way allows you to get a feel for the slipstream that’s created by the person in front of you as well as preparing you for the occasional, yet unintentional, whack from a swimmer coming in the other direction. For your first few triathlons, it is a good idea to self-seed yourself in the middle to rear of the pack and then to the outside of the racecourse. This will give you a bit more room and you will avoid the inevitable squeeze that happens at turn buoys. The downside is that you may be swimming a wider line and therefore a few more meters. The next step is to train your body to get through the surf (if it’s an ocean swim) and away from all those people while staying on the shortest line around the course. And while it sounds counterintuitive, having speed off the start and then being able to settle into a steady tempo pace will allow you to find a sweet spot in a group that is your speed rather than being caught behind slower swimmers. While your heart will already be racing while you are standing on the start line, if you go all out during the run into the water, you’ll find yourself fading quickly to the back of the pack. Prepare for the start by doing 100yd/m sets where you go


(337)942-1326

SUMMER

as hard as you can for the first 25 meters and then settle into tempo pace. Gradually increase the distance of the interval and the length at which you sprint until you are able to do a fast 200yd/m and then easily settle into your pace. If you live near a beach, you can practice these in and out of the surf. Develop the ability to sight for buoys or the shore whenever the need arises. This skill requires being able to kick a bit harder for a few arm strokes while lifting your head out of the water. Working on this during skill sets in practice will make the transition from head held high back to regular swim stroke seamless. Finally, and perhaps the most important, is the mental preparation for the swim. Even if you go to practice, do all the drills, and feel comfortable in the pool, there is that X factor of being in a murky lake, or in the ocean with no walls or lane lines that may get your heart racing. And let’s be honest, Jaws put the fear of sharks in many of us decades ago. When you swimming find a rhythm in your stroke and concentrate on it. By doing so and looking “inward” at your own rhythm rather than worrying about everyone else on the course, you’ll find that you are instantly more relaxed. With enough patience and practice, swimming may become the most meditative and relaxing part of your race.

DAY DAY SUMMER

CAMP CAMP ages 6-13 Ages 6-13

Tennis | Swimming Wallyball| Basketball | Baksetball Tennis | Swimming| |Exercise Exercise Class Class | | Wallyball * Cost $160 Cost $160*

Includes daily daily lunch andand one snack Includes lunch one and a camp t-shirt. snack and a camp t-shirt. *Discount for multiple children. *Discount for multiple children $130 for second child $130 second child $110for for three or more

$110 for three or more

4 sessions

Limited space available June 13-17 June 20-24 July 11-15 July 18-22

8am8AM-3PM – 3pm What5 should you bring?** Sessions • swimsuit June 5-9 • tennis racquet June 12-16 • towel

June 26-30 July 10-14

WhatJuly should you wear?** 17-21 • camp t-shirt • athletic shoes • comfortable shorts

** Bring all these items daily Limited space available Find class and membership information at LouisianaFamilyFitness.com. facebook.com/LouisianaFamilyFitness 336 Heather Dr. | Opelousas, LA | 70570 | 337-942-1326

A Better Tomorrow Starts Today

Qualifying for a traditional rehabilitation center can be difficult for rebounding patients. The Road Home Therapy Center can provide the essential therapy and care needed for rehabilitation without the stringent qualifications required by traditional rehab centers.

14 Large Private Rooms Spacious Living Areas State of the Art Equipment

Only requirement is a three midnight hospital stay and the need for therapy.

830 S Broadway St, Church Point, LA 70525 (337) 684-6318 theroadhometherapycenter.com


Summertime

Yoga Retreats Retreats

Vera Riley

One of the best parts of yoga is getting the chance to focus on ourselves. When everything and everyone else is requesting something of us, yoga gives us a relaxing getaway. Even more exciting is actually getting away with yoga. More than just children can enjoy summer break. When we take time for ourselves, travel to a places we’ve never explored and allow for separation and reprieve from the business of life, we come back refreshed and ready to take on new challenges. Yoga retreats offer all yogis the chance to delve deeper into themselves, their practice and whatever community they decided to visit. Setting everything else aside for a few days helps to renew our sense of gratitude and get inspired by the world again. And believe it or not, lifelong friendships are made at yoga retreats. Here are a few select yoga retreats the cover a wide range of interests, budgets and locations. Find one that fits you best!

Retreat in the Pines June 9-11, 2017

An all-inclusive, women only yoga retreat set in woody Mineola, Texas. Enjoy daily yoga flows, candlelight gentle yoga and walking meditations. There are over-size hammocks throughout the property to enjoy your book and glass of wine. Recommended as a retreat for friends or solo yogis who want to escape to nature. Price: $389 Website: Retreatinthepines.com

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Intuitive Soul Art & Yoga Retreat July 27-30, 2017

All art lovers will find this all-inclusive retreat the perfect combination of yoga, soulful expression and 1,400 acres of mountains in Flat Rock, North Carolina. There is no need to be a either a professional artist or yogi – the teachers are ready to help you discover a connection with creating and practicing yoga. Price: $975 Website: Barefootworks.com

B-Luxe Cowgirl Yoga July 13-16, 2017

Yoga and horseback riding set in Emigrant, Montana – what could be more serene? Daily organic, local meals, your own bedroom and full run of the private 9,000 acre ranch. Practice yoga and meditation while learning about the horse-human connection. You can even get a cowgirl glamour shot with your favorite horse at the end! Price: $2,095 Website: Bigskyyogaretreats.com


Sedona Wellness Retreat

Yoga Empowerment Adventure

Best known for it’s yoga and mystical vortexes Sedona, Arizona is the quintessential retreat setting. By day engage in all levels of vinyasa and mysore yoga classes, then turn to nightly drum circles and hikes. A registered dietician has carefully planned out all meals and local apothecary bar owners are available for facials and massages. Not into getting a room, there is camping available! Price: $350 (tickets only, lodging separate) Website: Igniteyogastudios.com

If you are into outdoor adventures and yoga, this 8-day retreat combines it all – plus it is set La Fortuna, Costa Rica, at the foot of Arenal Volcano. This retreat includes safaris, hiking, rafting visits to waterfalls and lagoons and twice daily yoga sessions. Each day is carefully planned to increase connection with nature and local history, while bringing it all together during the evening yoga and meditation sessions. Price: $1299 Website: Dighyexpeditions.com

July 14-17, 2017

June 11-18, 2017

Summer Solstice in Maui June 18-23, 2017

A retreat set in paradise, on the north shore of Maui, Hawaii. This all-inclusive trip will help you slow down and deepen the connection with your yoga practice. A local chef who uses farm-to-table for his menus prepares all meals – past yogis rave about the food! There is no better way to spend the longest day of the year than eating delicious, healthy food after a salty yoga session. Price: $2795 Website: Internationalyoga.com

A yoga studio created with love to make you feel at hommmme.

Broussard Commons | 817 Albertson Pkwy, Ste F | 337-247-1701

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ACADIANA ROLLER GIRLS Claire Salinas The 60’s version of roller derby, which often included women scuffling and throwing punches in the rink, is gone and the new and improved version has arrived with a 70-page rule book and well organized local leagues. One of those local leagues is The Acadiana Roller Girls, Lafayette’s, all-women competitive roller derby league. The league offers a place for women of all shapes and sizes to increase their athleticism and find a place to belong. When current coach, 33-year-old Hattie Allen, joined the team in 2009, she had recently had a baby and was looking for some support. Allen said, “I moved here because my husband was working offshore, but I found myself in a place where I had a new baby and no friends. After you have a baby you can lose your identity, but after I decided to join, I found a group of women I love and trust. In my first year, I lost 20 pounds and gained a lot of confidence.” Confidence is a necessary trait for women in roller derby, since it requires 34

players to know exactly where they’re heading and what they’re doing. Allen said, “Four blockers and one jammer are on the track for each team. A jammer is like a ball, because they’re the ones scoring the points. When the whistle blows, the jammer takes off and the other team tries to stop the opposing jammer. Every time the jammer passes they get a point, so each team wants to help their jammer get free and build walls so the opposing jammer can’t get through.” Team Captain, 30-year-old Natalie Breaux, has been competing in roller derby since 2008 and loves the sport for its athleticism and ability to bring together people from all walks of life. Breaux said, “To stay competitive, I train at CrossFit Acadiana and do other side training. If I can lift 100 pounds I know I can push a 100-pound person out of the way. From what I’ve seen of Roller Derby, it takes people who are at a broken part in their lives and helps them to find their strength again.” Breaux’s passion for Roller Derby was

ignited in Denver, Colorado, and since that time she has been able to connect with roller derby athletes from throughout the U.S., and the world over a shared love for the sport. “I’ve made friends from around the world,” said Breaux. “About two years ago my dad and I went to Spain and I got to help run a practice for the Madrid league in Spanish. It gave me confidence to know I could travel across the world to play the same sport with girls who speak a different language.” While the sport does require a certain level of athleticism, the team welcomes people of all fitness levels as members. Breaux said, “We’ve taken people who have never played a sport in their entire lives and turned them into athletes. It’s a sport for all shapes and sizes and all ages and genders.” To view a schedule of upcoming Acadiana Roller Girl Bouts or for more information about the team, visit:

acadianarollergirls.com


Author: Colby Albarado Illustrations: Darren Mckee

To those of you who may fall into one or more of the below categories: Don’t Change, everyone loves to be around you. You make every 26.2 jaunt a memorable one!

the patriot

Hairy & Shirtless. Not shy. Always loud. This character is ever present at just about any marathon. From the patriotic, crowd pleasing garments; to the standard male pattern baldness, this man shows you what he’s made of, with every stride.

unlimited minutes Never at a loss for words. This person is always in touch. Speed dial is their second language. What’s better than running 26.2 miles? Doing it while on the phone with your Mom, of course!


pack rat

Don’t leave home without it. Over accessorizing is impossible for these folks. You really never know when that back up pair of nuclear-resistant-non-gmo compression sleeves will come in handy!

Selfie sprinter

Move over race photographers, here comes the ultimate in high speed image expertise. Able to snap pics at a pace faster than most, this person makes sure that no moment goes undocumented.

Karaoke on the go Heard for miles around. Stevie B, Kool & the Gang and other top 40 hits from the 70’s and 80’s. Armed with over 1000 hours of hit tunes, it’s gonna be 26.2 miles of flash-back Friday!


Cook Book

One Pot Sun-Dried Tomato Mediterranean Chicken Pasta Am I the only one who has a pretty sweet (and fully functional) spiralizer but still can't pass up buying those cute little packages of already spiralized vegetables in the produce section at Whole Foods? Cool, me too. But seriously, spiralized vegetables are so much fun. They add color, texture, creativity, excitement, and a new way of cooking vegetables. There's even a blog and recipe creator master mind behind all things spiralized foods (inspiralized.com). She posted a recipe for sweet potato hash waffles recently that looks decadent, must try soon. I promise you that even the toughest non-veggie eater will swoon over a dish filled with spiralized vegetables, my spiralizer is probably one of the most frequently used kitchen gadgets in my house! This recipe was actually created a few months ago for one of my cooking classes at Whole Foods Acadiana. I wanted to make a no fuss, easy clean up, delicious, and one-pot meal for people to have as a nutritious week night dinner. It's packed with veggies, flavor, and Mediterranean goodness, a serious HIT at my cooking class! And for those of you reading from Acadiana, you know how tough it is to try and win over a few Cajun taste buds with vegetables.

Directions:

Heat olive oil in a large deep skillet over medium heat. Add the bell pepper and onion and sautĂŠ for about 5 minutes, next add the minced garlic and sautĂŠ until fragrant. Mix your cubed chicken breast into the skillet and brown for about 5 minutes on each side, careful not to over stir or flip back and forth too much. Season with sea salt and black pepper, add the remaining ingredients and stir to combine. Reduce the heat to medium low, cover, and let cook for 20 minutes. Uncover, continue cooking, and allow the mixture to absorb some of the moisture from cooking for about 4 minutes. Serve over zucchini noodles and garnish with fresh parsley.

38


Ingredients: 14 oz can artichoke hearts (liquid drained) 2.2 oz can black olives (liquid drained) 2.5 oz sun-dried tomatoes, diced 1/2 yellow onion, diced 1 whole green bell pepper, seeds removed, diced 4 cloves garlic, minced 4 oz portobello mushrooms, sliced 2 tbsp balsamic vinegar Juice of 1 lemon 1 lb cubed chicken breast 1 tsp dried basil 1 tsp dried oregano 1 tsp sea salt 1/2 tsp black pepper 1 whole roma tomato, diced 2 tbsp olive oil Fresh parsley for garnish Zucchini noodles for serving

Contributed by

Christina Sciarrillo


MOUNTAIN BIKE WARM-UP Chris Baker It’s always easy to spot the person who doesn’t warm up or stretch before they ride. You’ll see them stopped on the side of the trail around their second mile, muscles cramping and trying to catch their breath. Don’t be that person. Take the time to do a proper warm-up before you ride, and be sure to do a stretch when you’re done for the day as well. Doing both of these things will not only aid in muscle recovery, it will help prevent injuries during your ride. First, a distinction between warming up and just stretching. A lot of people will do fast, jerky stretches when their muscles are cold, right before their ride. These fast motions can actually tear cold muscle fibers, leading to possible injury and reduced performance. Instead, do slow, controlled movements. Remember, all you want to do is warm up your muscles. Not destroy them with hard, bobbing motions. Listed below are 8 moves that really target the muscle groups you will use before riding.

Leg Swing

The first thing you will do is a simple leg swing. This movement will loosen your hip-flexor and will also greatly improve hip mobility. Begin by holding onto your bike for support, and swing one of your legs forward and then backwards, keeping it straight. Try to extend the leg further and further with each swing for about 10 repetitions. Then, turn to face your bike, and swing the same leg side to side, targeting the outer hips and thighs as well as the groin. Do this another 10 times, and then switch legs to do it again.

40

Cat-Cow Stretch

This move will begin to warm up the muscles surrounding your spine, and should keep your back more flexible for your ride. Start by getting on all fours with your shoulders over your wrists and your knees beneath your hips. Inhale, and slowly arch your back, letting your belly drop as your hips and shoulders rise. Reverse the position on your exhale, rounding your spine and tucking in your pelvis. Do this for 30 to 60 seconds.

Heel-Toe Walk

Time to start warming up those calves. This move will not only get your calves ready for some serious climbs while riding, but it will also aid in ankle flexibility. It will also hit your tibialis anterior, which is the muscle in front of the shin. Take a step forward and place only the heel of your right foot on the ground. With your toes pointed up, lower your torso down over that leg. Raise your torso back up, while simultaneously transferring all of your weight to your right leg and rolling your right foot from the heel to the ball. Rise up on the ball as high as you can, and then lower down while taking a step forward with the left leg, landing on the heel of your left foot. Repeat the walk for 30 to 60 seconds.


Chest Stretch

The chest isn’t a major muscle used all that much in biking. It’s not like your hamstrings or quads, but hunching over your handlebars for a few hours can cause chest muscles to tighten. Triathlon coaches recommend this dynamic stretch that will also benefit your legs and back. Stand facing your bike with your feet at hip-distance apart. Grab the seat and handlebars and lean forward at your waist, putting your back parallel to the ground. Hold this pose, flexing your elbows and pressing your chest toward the ground. Hold for 3 seconds, stand up straight, and then bend down again. Do 5 to 10 repetitions.

Dynamic Runner’s Lunge

I know, it’s a runner’s lunge, but the payoff benefits riders just as well. This move will hit your quads, hip flexors, and hamstrings. Take a big step forward and bend your front knee 90 degree, keeping your knee over or just behind your front toes. Keep your back leg as straight as possible. Bring your hands down onto the floor on each side of your front foot. To make the move dynamic, raise your torso straight up and lift your arms straight into the air. Now do the same movements with your other leg in front, that’s 1 rep. Do 5 to 8 reps.

Butt Kicks

This move will hit your quads and hip flexors, really opening up the front of the leg. It’s important to note that you shouldn’t be jumping while doing this move, or kicking so hard that you bruise your backside. It’s the movement in the kick that really warms up your muscles, so don’t go crazy. Run in place, alternating your legs to bend at the knee and kicking that foot straight back towards your glutes. Try to get your foot as close as possible while keeping your torso upright to maximize the stretch. Continue kicking for 30 to 60 seconds.

High Knees

Personal trainers agree that dynamic warm-up stretches are most effective when they simulate the activity you’re about to do. So in this case, imagine you are riding an imaginary bike. This movement will target your glutes

and lower back. Stand in place, lifting one knee up as high as you can. Place your leg back on the ground, repeating the motion with your other knee. After a while, speed up the pace, hopping back and forth while kicking up your alternating knees as high as possible.

Active Squat

Squats are a standard in any strength-training workouts, but done without weights, they can also really help stretch your entire lower body. A simple squat will hit your lower back, quads, glutes, and calves. Face your bike, gripping the top tube and handlebar and lowering your hips all the way into the ground in a squatting position. Make the movement dynamic by holding your position at the bottom of the squat for a few seconds, and then rising back up slowly. Be sure to keep your heels on the floor, squat as low as you can, and keep your torso erect with your eyes forward. Your muscles are primed and you’re ready to ride! With proper warm-up techniques, you’ll be able to ride faster and for longer, and you will be less susceptible to injury. Be sure to do a cool-down and stretch after your ride as well.


MAY Race Date

Race Name

Race Type

City

State

5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017 5/20/2017

Band Together 5k Color Run and Fun Walk Harry Williams All Comers Track Meet Jelani 5K Panther Run XTERRA Southeast Championship Zoo Run Catsmacker Crawdad Days 5K Daisy Dash Fun Run/Walk Norma Lampert Lupus Springers 5K Catfish Crawl 5K City of Boca Raton Splash & Dash Fat Boy NOLA Run Holy Angels David Rice Memorial 5K Beach To Bay Relay Cooper Sprint Triathlon Corinth PD Foot Pursuit 5K Friends of Berney 5K Mud Challenger Mud Challenger - Houston

5K, 1M novelty run track meet 5K run 5K mud run triathlon 5K run | kids run 23M, 12M trail run 5K run 5K run 5K run 5K, 1M run kids run 5K run | kids run 5K run 26.2M relay sprint triathlon 5K, 1M run 5K run 6M mud run 3M obstacle run

AL AL AL AL AL AL AR AR AR AR FL FL LA LA TX TX TX TX TX TX

5/20/2017

Run For 57th AHC

5K run

5/20/2017 5/20/2017

Second Chance Run - Fort Worth Spartan Super - Austin

5K, 1M run 8M mud run | kids run

Pinson Huntsville Prattville Springville Pelham Birmingham Paron Harrison Pangburn Hot Springs Blountstown Boca Raton Metairie Shreveport Corpus Christi McKinney Corinth Fort Worth Cleveland Houston Possum Kingdom Lake Ft. Worth Burnet

5/20/2017

Texadega Nights Speedway Run

Fort Worth

TX

5/20/2017

Texas Treasure Quest

Cat Spring

TX

5/20/2017 5/20/2017 5/21/2017 5/26/2017 5/27/2017

Trotting with Tots Stroller 5K + Tot Trot Wicked Wine Run - Houston XTERRA Oak Mountain Trail Runs Greek Festival Run Memorial Day Weekend Trail Race

Austin Houston Pelham New Orleans Pelham

TX TX AL LA AL

5/27/2017

New Orleans Triathlon

New Orleans

LA

5/28/2017 5/28/2017 5/28/2017 5/28/2017 5/29/2017 5/29/2017 5/29/2017 5/29/2017

Goose Pond Island Triathlon Great American River Run Rogue Trail Series - The Ranch Run for Wellness 5K Chattanooga Chase 8K Foothills Sprint Triathlon Camp Sweeney 5K Lifetime CapTex Triathlon

30M, 21M, 9M, 6M run 24H, 12H, 6H, 3H adventure race 5K, 1K run | kids run 5K run 21K, 10K, 5K trail run | triathlon 5K, 1M run 12M, 6M trail run olympic triathlon | sprint triathlon/duathlon half, sprint triathlon 13.1M, 5K run 30K, 10K trail run 5K run 8K, 1M run sprint triathlon 5K run triathlon

Scottsboro Memphis Austin Houston Chattanooga Lenoir City Dallas Austin

AL TN TX TX TN TN TX TX

42

TX TX TX


JUNE AND BEYOND Race Date

Race Name

6/3/2017 6/7/2017 6/18/2017 6/21/2017

Q50 Races Run To The Hills NOTC Summer Series Race Father's Day Race NOTC Summer Series Race

7/2/2017 7/4/2017 7/12/2017 7/26/2017 8/5/2017 9/2/2017 9/9/2017 9/17/2017 9/23/2017 9/30/2017 9/30/2017 10/1/2017 10/1/2017 10/7/2017 10/8/2017 10/14/2017 10/21/2017 10/21/2017 10/21/2017 10/22/2017 10/28/2017 10/28/2017 10/29/2017 11/4/2017 11/4/2017 11/5/2017 11/5/2017 11/12/2017 11/18/2017 11/18/2017 11/23/2017 12/9/2017

Race Type

10M, 5M run 2M run 2M, 0.5M run 2M run sprint triathlon/ Freedom Fest duathlon | 2M run Sportspectrum Firecracker 5K 5K run NOTC Summer Series Race 2M run NOTC Summer Series Race 2M run Full Moon Trail Run 5M trail run Mountain Bike Knobbies At Knight Race Q50 Races 5Kanine Trail Race 5K, 1.5M trail run Mountain Bike Piney Hills Classic XXIV Race Best Of The Bayou 5K - Glow 5K run Run 100M, 100K, 50K Children of the Cane run Femmes Natales Runabout 5K run Mountain Bike LOCOfest, Shreveport Race Sugarman Triathlon Triathlon Sportspectrum Revel Run 15K, 5K run Mountain Bike Acadiana Classic Race Tour des Atakapas 3/5/7 mi Cane Field Classic 4M, 2M, 1M run Sportspectrum Autumn Breeze 10K, 5K run 10K & 5K Warrior Dash Louisiana 3.2M obstacle run Ochsner Ironman 70.3 New half triathlon Orleans River Roux Triathlon half triathlon 13.1M, 5K run | Heroes Run kids run Mountain Bike Beast Master Race Giant Omelette 5K 5K run Shake Your Trail Feather Bike & Kayak Log Jammer Half Marathon 13.1M, 5K run Bayou Teche Brewing Bike Bash Bike 26.2M, 13.1M, 5K Cotton Land Marathon run | kids run Big Easy Running Festival 13.1M, 4M, 1M run Winnsboro Garden District 5K 5K run | kids run Turkey Day Race 5M, 0.5M run 13.1M run | 10K, Cajun Country Run 5K trail run

City Franklinton New Orleans New Orleans New Orleans

LA LA LA LA

New Roads

LA

Shreveport New Orleans New Orleans Mandeville

LA LA LA LA

Alexandria

LA

Mandeville

LA

Ruston

LA

Houma

LA

Port Allen

LA

Thibodaux

LA

Shreveport

LA

Youngsville Shreveport

LA LA

Lafayette

LA

Lafayette Port Allen

LA LA

Shreveport

LA

ST

St. Francisville LA New Orleans

LA

New Roads

LA

Shreveport

LA

St. Francisville LA Abbeville Breaux Bridge Shreveport Arnaudville

LA LA LA LA

West Monroe

LA

New Orleans Winnsboro New Orleans

LA LA LA

Lafayette

LA


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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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.

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

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


Active Acadiana May 2017  

Acadiana's only fitness and recreational activity publication.

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