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Girl Power Girls on the Run activeacadiana.com November 2015
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Colby Albarado, Publisher Andrew Ward, Editor in Chief Contributors Lizzie Ellis Yvette Quantz Chris Baker Kate Rountree Claire Salinas Dr Malcolm Stubbs, M.D. Andrea Andrus Natalie DeJean Dr Thomas Bond, M.D. Ethan Smoorenburg Katie Frank Shellie Tull Laura Behenna
Stephanie Bradley Owner The Dailey Method
On The Cover For all inquiries contact: Andrew Ward firstname.lastname@example.org P.O. Box 80876 Lafayette, La 70598
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Girl Power: Girls on the Run
Gratitude for a Healthier Mind
04 Letter from the Editor 06 Local Events 08 Opportunistic Exercise 10 Lower Back Pain 12 Embody Zest 14 Weight Loss During Training 16 Oui Power Yoga 18 Active Athlete Profile 20 Gratitude for a Healthier Mind 22 Girl Power: Girls on the Run 26 Fit4Mom
28 IV Nutrition Therapy 30 Circuit 7 at Xtend Barre 32 Coveted Hiking Trails 34 Kayaking South Louisiana 36 Mountain Bike Acadiana 38 Are you in the Mood for the Outdoors 40 Active Apps 42Upcoming Events
FROM THE EDITOR
Mountain Biking in the Flats
So every month we have a great contributor to the magazine named Chris Baker, and every month he writes terrific articles about mountain biking through his organization, Mountain Bike Acadiana. Like you, I read his articles and appreciate the good advice he gives. But…. I never took him up on it until last weekend. I HAVE NO IDEA WHY I WAITED SO LONG. We call Lafayette, “The Flats”, and for good reason. There’s a reason we planned the Zydeco course to go through Bendel Gardens neighborhood, where the few elevation changes challenge the average runner. Outside of that, nothing around here. So that’s why what Chris and his organization did at Acadiana Park is so remarkable. Their mountain bike trails, which I rode for the first time recently, are OUTSTANDING. We took off on a Sunday afternoon (after having to buy a new mountain bike) and hit the trails not knowing what we were in for. We had been up to Chicot a few times and put the bikes on those trails, and I knew that this wouldn’t be near the challenge those are, but I was extremely surprised and excited to see the work and effort put into making these. We rode for about an hour, zig zagging through obstacles, ELEVATION CHANGES, and enough twists and turns through the woods to make it a challenge. Proud to say I even kept up with my 12-year-old for most of the way. Ha. It was a really great way to spend an afternoon, and be sure that we will be out there as often as possible. Riding those trails and jumping those hills took me back to being a kid again, and as we all get older, isn’t that a little of what we’re looking for?
Andrew Ward / Editor-In-Chief 4
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Tips Thanksgiving for
hanksgiving is almost here! A day full of togetherness and happiness, as well as delicious food and heightened stress levels. All of the temptations during Thanksgiving can make it difficult to keep our standard healthy habits in check. And if you are anything like me, letting loose on Thanksgiving can turn into a slippery slope that continues for the rest of the holiday season. Rather than embarking on a six-week food extravaganza, choose to jumpstart your healthy habits right now! Let this be the first holiday season where you lose or maintain your weight, not gain. You can even accomplish this goal without depriving yourself, but rather by adding to it with Opportunistic Exercise. Opportunistic Exercise is all about adding extra movement to your everyday activities. It is looking at what you are already doing during the Thanksgiving holiday and tweaking it to burn more calories with simple changes. Let’s take a look at 5 ways you can still enjoy Thanksgiving without gaining more than you are burning.* Turn Thanksgiving Prep into a Pre-Dinner Workout - Be the chef! If you spend 45 minutes cooking a turkey you will burn 125 calories on average. This includes lugging a heavy turkey into the oven, prepping the bird, stirring and whisking the gravy, all while standing - don’t sit! Plan a Post Meal Walk - Right when you get to dinner, start asking who wants to commit to a post dinner walk. Having a partner to walk with will hold you accountable and make sure you don’t take a tryptophan turkey induced snooze on the couch. An hour moderately-paced walk will burn on average 150 calories. Walk Around and Talk to Guests - Rather than sit at the table all night, get up and mingle! Stand during your conversations and walk around the house. Simply standing for two hours during Thanksgiving festivities will burn on average 300 calories. Volunteer to Clean Up - Don’t be the relative that hides during clean up and eats the leftovers. Offer to wash the dishes and clear the table. Cleaning up for an hour with light to moderate effort will burn an average of 250 calories.
Next-Day Workout - Hit it hard the next day at the gym! Rather than lie in bed during your Friday off from work, get up and have an aggressive hour workout. Take advantage of your free day! This will help you to burn off an additional 550 calories. If you were keeping track then you know when you complete all five methods, you will burn off an average of 1,375 calories! So what does this all mean in turkey? Let’s break it down. According to Cedric Bryant, chief science officer of the American Council on Exercise, you can almost break even if your Thanksgiving dinner looks like this 1,405 calorie selection: 2-3 Slices of Turkey (dark meat with skin): 430 Calories 1 Cup of Stuffing: 320 Calories 1 Serving of Green Bean Casserole: 160 Calories 1 Piece of Cornbread: 175 Calories 1 Slice of Pumpkin Pie: 320 Calories Don’t wait until January 1st to start living the healthy lifestyle of your dreams, start now. Have a happy, healthy and fun Thanksgiving with your family and friends! *All calorie averages were found using the Under Armour App, MyFitnessPal and the average weight of an American, 177 pounds. Adjust accordingly for your own height and weight and specific activity level; the calories listed are broad averages.
Andrea Andrus is a Certified Health Coach with a passion for living her life to the fullest and bringing as many women along with as she can! Andrea received her Health Coach Certification from Dr. Sears Wellness Institute, and she also holds a Bachelor’s degree from the University of Central Florida and a Master’s Degree from the University of South Florida. If you want to learn more about Andrea check out her website at www.andreaandrus.com or follow her on social: @akandrus and @opportunisticexercise.
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Pain Low back pain is a common problem for the general population and unfortunately it can be troublesome for the athlete as well. It is estimated that up to 20% of sports injuries involve the spine, and injuries can be seen in all sports. Whether you are a competitive athlete or just a weekend warrior, everyone is susceptible. But certain sports pose a higher risk than others. This article will outline some of the most common conditions and give some tips on how to prevent back injuries. By far the most common injuries to the back are sprains/strains. These injuries involve the soft tissues of the back in particular the muscles and ligaments. These are self –limited injuries that usually heal with time. Rest along with ice, heat, and stretching will reduce symptoms. Returning to your sport gradually is important. Another injury or condition involving the lower back in athletes is Spondylolysis. This condition is a defect in the lumbar vertebral
in the Athlete
bones which is due to congenital failure to form or a stress fractured. It is most commonly seen in sports requiring excessive hyperextension of the lower back with high forces such as gymnastics, football, and weightlifting. Usually, it only causes pain that will respond to rest, anti-inflammatory medication and therapeutic exercise. However on rare occasions it can lead to Spondyloslisthesis which is a condition where one vertebral bone will shift or “slip “in relation to the adjacent vertebral bone. Depending on the severity and whether or not there is involvement of the nearby nerve structures, this can sometimes require surgery. A Herniated Nucleus Pulposus or “ruptured disc” is another common injury. Excessive stress or injury to the discs between the vertebral bones can lead them to tear and allow the center of the disc to protrude out into the spinal canal and press on the spinal cord or nearby nerve root causing not only back pain but radiating leg pain. This can also cause weakness of the limbs, numbness or tingling. In most cases this can be treated without surgery, but it may take time and surgery may be necessary in the end.
Some conditions such as scoliosis (curvature of the spine) can predispose an athlete for injury, and obviously anyone with a previous history of back surgery may be at increased risk. However, there are some things athletes can do to prevent a back problem. • Strengthen your core • Warm –up and stretch properly • Wear the correct protective equipment for your sport/ position • Be aware of your posture • Choose sports according to your conditioning level and overall health If a severe injury occurs or if pain persists, definitely consult a physician prior to resuming your sport. Whatever your sport, using proper technique and equipment can help in preventing injuries. So play smart 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.
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Embody Zest Claire Salinas Embody Zest is a new Pilates studio in town, which owner and Pilates veteran, Alyce Morgan, says is all about, “Feeling good in your body so you can enjoy life.” Morgan aims to create workouts that are enjoyable, but that still work and stretch every part of your body. Morgan said, “When you leave you feel good, not like, ‘I’m wiped out for the day.’ This should be energizing.” During classes, patrons work on their alignment, efficiency of movement and the personal trainers at the studio help bring them into balance. Morgan said, “We’re always trying to bring a person to balance, so if someone is more sluggish we’re trying to energize them. If they tend to 12
be very anxious or have a lot of stress in their life, then we try to bring it back down.” In addition to Pilates, Yoga and Aerial Yoga, Morgan also offers a class on the Franklin Method, which uses anatomical and metaphorical imagery, mood words and positive self-talk to create lasting and positive change in the body. Morgan said, “In a Franklin Method class we might look at how the hip joint and the pelvis join. You touch it and you get this clear image of that’s what it’s doing, and when you get a clear image of how it moves, it’s going to help you in everything else.” The motto of Morgan’s classes are, “You get better at what you practice.” Morgan explained, “It’s
not denying that your shoulders are tight that day, but you check in and say, ‘Yeah my shoulders are tight, and now I want them to change.’” For many patrons, the
studio offers a needed break from the routine of a normal gym and gets them excited about their workout. Morgan said, “We have a lot of ladies who come
here and say, ‘I’ve joined other gyms and that hasn’t worked,’ but they make their appointment and stick to it, and it’s part of their routine.” The studio does not offer monthly pricing for their classes, but operates on a class-by-class basis. New patrons start off in private sessions, which serve to place them in classes that match their skill level. Morgan explained, “This is more like the boutique, not the Walmart, for exercise.” Morgan shares Joseph Pilates philosophy, that the purpose of staying physically fit is to get through daily tasks and still have energy to enjoy the pleasures of life. Morgan said, “I encourage people to make a commitment to something you want to do. If you want to take ballroom dancing, make that you’re thing, and now you’re more likely to want to do your Pilates mat work. Rather than exercising for a look or to fit in a dress why wouldn’t you focus on something that’s a little bit bigger picture?”
To sign up for classes call Morgan at 337.806.7737 or message the studio’s Facebook page at https://www.facebook.com/ franklinmethodlouisiana
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Weight Loss During Training Kate Rountree RDN, LDN
All too often I hear clients’ frustrations surrounding lack of weight loss while training for an endurance event, such as a marathon or triathlon. One would assume that logging 50+ miles per week of running would automatically produce weight loss. However, this is not always the case, and, in actuality, goals for weight loss during training are oftentimes not recommended. We know that fat loss is produced by a calorie deficit. So, consuming fewer calories than one burns through resting metabolic rate, non-exercise daily activities, and programmed exercise, will produce weight loss. However, incorporating exercise or increasing exercise doesn’t automatically mean one will be burning more calories than they are taking in. Oftentimes, lack of weight loss during training is the result of one of the following:
• Increase exercise or training = Increase in hunger = Increase caloric intake • “I deserve that delicious pizza (chocolate cake, doughnut, po’boy…take your pick!) because you had a killer 10 mile tempo run”. I know I often fall victim to this thinking at times! • “I ran/cycled/swam so hard this morning so I should limit my activity the rest of the day to rest my legs. “ All three of these examples can be the difference in weight maintenance and weight loss. Although, is it common to feel an increase in physical hunger when increasing exercise or training (and often necessary for proper muscle healing and recovery), good food choices must be made to fill this increased hunger appropriately. Consistent good nutrition cannot go by the wayside. Keeping high fiber fruits, colorful vegetables, and whole grains along with low fat dairy products and lean proteins are best for filling 14
energy needs to support training. However, in saying that, savoring and enjoying a “splurge” meal here and there can be part of a healthy approach to eating. The key here is 90% of the time eating healthfully and 10% enjoying an unhealthy choice that you have planned for. Some endurance athletes train at high intensity during the workout (think higher caloric burn), but lead a sedentary life throughout the remainder of the day. This can be counterintuitive. Continuing to take the stairs instead of the elevator, walking to lunch vs. delivery, and parking further in the parking lot are small ways to increase caloric burn via non-exercise daily activities along with improving overall wellness. Having a goal of weight loss while training for a specific event may not be the best approach. This could lead to underfeeding oneself, resulting in muscle fatigue and the inability to properly repair muscles following a workout. Weight loss goals are best saved for in between events. Eating to supply your muscles with endurance, power, and recovery support should be the goal as an athlete approaches a marathon or another endurance event. Save weight loss efforts during off-season times. Meeting with a registered dietitian can help to clarify how many calories, protein, carbohydrates and fats are necessary to achieve an athlete’s specific goals. In summary, as we approach cooler temperatures and more road racing, think about your eating as fuel and plan meals and snacks accordingly. Move throughout the day in addition to your set workouts and splurge a little on your favorite delicacies, but only once and a while! For more detailed refueling information, feel free to email me at email@example.com
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How did Oui Power Yoga get started, is this your idea? Oui Power Yoga started with two friends day dreaming out loud about goals, aspirations and limitless possibility. It started as a light hearted “we should” type of play around idea and quickly unfurled into a full blown dream come true. It got started very quickly. We set our intention to create this space to empower people to be their biggest and best selves and we have been riding the wave. Oui Power Yoga is the co-creation of ours for sure. However, countless teachers, friends, family and supportive peeps have played an integral part in the mats being rolled out on to the floor and the heat cranked up!
How often do you have classes or organized sessions? We have classes every day!! Check out our website for specific times! www.ouipoweryoga.com
Give me an idea of what the first class would be like when I sign up? Your first class will be a hot flow linking breath to movement. You will move through a series of poses that will integrate, awaken, ignite and rejuvenate you! You will leave feeling inspired.
Tell me something that we would be surprised to learn when we come in for a workout? We feel like people are most hesitant or resistant about the heat. Once students come and experience a few classes they realize the heat is what their body is missing in other workouts, they crave the heat, they love what it gives their workouts, and how if effects their body and mind. Similarly, if you have physical limitations and think that yoga, or specifically hot power yoga isn’t for you, think again! We have found people are surprised to learn how beneficial and accessible hot power yoga is for them. Each class is all levels and we encourage not only modifications but variations as well.
What are your 5 top tips for living a healthy and fit life? YOGA: Create a yoga practice for yourself. Even if it begins as five minutes at home. The benefits of yoga reach far and beyond the little mat we roll out. We both have small kids and there are days where we can’t make it to the studio. We have made it a point to get on the floor and find ourselves in a few yoga poses a day no matter what. Dee Dee says “typically at home I am joined by a dog and two toddlers but it is amazing what happens, not just for
my body but with my relationships as well.” Alyson agrees 100% percent, “ I just notice that I’m better in all areas of my life on the days I practice yoga. I’m a more patient mom, more present & connected with my husband, and all around happier human!” DRINK WATER: Drink at least 8 cups. One trick is to measure out what that looks like. Have it on the counter at home. Dee Dee says; “I am a visual learner so, if by noon I haven’t had at least half of my water I know I better buckle down. If I can string together a few days of 8 cups each day I begin to see and feel a difference, the first place is in my digestion and the second is in my skin.” It is such a super simple task but for so many of us is SO difficult! NUTRITION: Eat a balanced diet that is right for YOUR body. Not every way of eating is right for everybody. Listen to what your body needs and give it that. In general, though it is a good rule of thumb to steer clear of preservatives and stay near whole organic nutrient rich foods. LAUGH: As much as possible. Don’t take life so seriously. We even want you to come and laugh during class! Yes, you’ll get amazing physical and emotional benefits from yoga but have some while doing it! PLAY: Notice how much play you have in your life. Play more.
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active Profile Fernanda Garcia, NASM - CPT Fernanda’s Tips:
During Journalism college in Brazil, I began work as the host of a sports television show. Since then, I haven’t stopped practicing sports. In Brazil, I decided to change gears and became a sports woman myself and started studying to become a Personal Fitness Trainer. I decided to move to Hawaii where I became a US citizen. It was a pleasure to workout indoor and outdoor everyday. I was growing as a trainer and as an athlete. With a background in surfing, kitesurfing, capoeira (Brazilian Martial Art), I transformed my love of sports into a personal training career, focusing in helping clients find their wellness and fitness goals. Nowadays, I am a leading group fitness instructor, personal trainer and life coach in Lafayette, where I have been experiencing the Cajun Culture. I work with all ages and fitness levels. As a group fitness instructor I have a special love for two classes: Brazilian Butt Class and Total Body Class. Brazilian Butt Class is a combination of standing and floor work focused on the gluteus. This is a fun and effective workout where the gluteus become firmed and toned. Total Body Class is 18
a functional circuit training that is designed to add lean muscle, burn fat and increase cardiovascular endurance. It combines upper and lower body exercises with core strength. Personal training is another passion. I love being with people who are determined to change their lifestyle. I feel gratification seeing people change their lives for the better. I think that if training is new to you, it’s great to have the trainer there talking and encouraging you through the session. That way there is no stress and you can just focus on the exercise safely without thinking too much. As a life coach, I have travelled with families assisting them in working out, being fit, having good nutrition guidance, but also having fun during their vacation. For example: in Tahiti they dove, snorkeled and surfed. In Indonesia, I brought a family hiking on Mount Batur Volcano. I have also traveled to several US destinations such as: Aspen, Miami, all islands of Hawaii and Salt Lake City.
Exercise, no excuses. It’s not going to be easy at times, learn to love it for its challenges. Set a goal for yourself and achieve it and reward yourself. What you put in your body is what you will get out of it. No tricks or shortcuts. Fuel up with small meals throughout the day. Organic fruits and veggies, quality proteins, lots of water, and get enough sleep. The right nutrition will give you energy and enjoyment throughout your day. Make time to go out and have fun! Hang out with family and friends. Enjoy treats when celebrating special moments. It’s all about balance. There is never one secret ingredient to a healthy and happy lifestyle. It is a mix of many small things done well and consistently.
Aloha! Follow Fernanda on Instagram: fegarcia808
Gratitude for a healthier Mind T
hanksgiving is right around the corner and with Thanksgiving comes the topic of gratitude. People everywhere express gratitude for their family, friends, work, food, and the list goes on. Did you know that regular acts of gratitude can also contribute to a healthier body? Research has found that practicing gratitude is not only good for your overall emotional well-being, but is also good for your health. This month I hope to inspire you to live a life filled with gratitude by sharing tips of gratitude for a healthier mind, body and soul.
Give Thanks A colleague of mine and registered dietitian, Teresa Pangan, recently shared this with me: “When you feel a sense of true thanks for what you have right now something magical happens. You don’t take it for granted but instead focus on valuing it. This is where we see people that are grateful take better care of themselves with a 20
YVETTE QUANTZ healthy diet, regular exercise, and physicals. Gratitude results in you valuing yourself enough to take the time to take care of yourself.” Reflecting on her statement reminds me just how important the act of gratitude is for a healthy life. Here are more ways an “attitude of gratitude” may help improve your overall health:
Fight depression. Several studies have found that the more someone is grateful, the lower the level of depression they have.
Maintain healthier relationships. Grateful people tend to have healthier relationships with their spouse, children, friends, co-workers, etc. Healthy relationships generally mean less arguing and more laughing. Laughter releases healthy
endorphins, which are your body’s natural feel good chemicals and can promote an overall feeling of wellbeing.
Manage stress. Gratitude is one more way to manage stress (paired with exercise and good nutrition). Stress can be triggered by worry. Worry can stem from anxiety and thoughts of all you “need” or “don’t have enough of”. Bringing yourself back to the present moment, and focusing on what there is to be grateful for can reduce the stress- cycle anxiety can cause.
Build a stronger immune system. Gratitude is linked to a more optimistic approach to life. According to Lisa Aspinwall, PhD, a psychology professor at the University of Utah, “there are some very
interesting studies linking optimism to better immune function.”
Combat disordered eating. Gratitude can help fight disordered eating because instead of focusing on all you “cannot eat” you can shift your energy into gratitude for food that can fuel you.
Build a healthy body image. Learning to be grateful for all your body can do instead of worrying about what the scale says is a way to build a healthy body image. Just had a baby? Express gratitude for growing another human inside yourself. Taking care of a sick loved one? Express gratitude that you have the strength to feed and care for him or her. Have an “athletic” build? Show gratitude for your body with
movement. Challenge your body to the next level, don’t “starve” yourself and hinder your performance, instead be grateful for the body you were born with and fuel it for success!
5 Ways to Practice Gratitude for Health Share the strength of your body with another. Find someone else who is in need of help and use the strength of your arms and legs to help them do what they cannot do for themselves. Laugh more. Find humor in your day to day living. Humor and laughter will help shift your perspective and give you the understanding that there
is good in the world and whatever made you laugh and smile is probably something to be grateful for. Grow your own food. Practice gratitude for this earth you live on and the body you live in by planting a garden and nurturing your body with the food from it. Move your body. Move with thoughts of gratitude rather than obsessing over burning off every bite of last nights meal! Be grateful for the food you enjoyed and the company you shared it with. Rest when you are tired. Show gratitude to your body by taking a break and resting when you are tired or burned out.
“Develop an attitude of gratitude, and give thanks for everything that happens to you, knowing that every step forward is a step toward achieving something bigger and better than your current situation.” -Brian Tracy
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G N O R T S Life THE
Girl Power Lizzie Ellis NASM-CPT
I’m grateful to have gone through adolescence and my teenage years when I did. We had cell phones, but they were basic. There was no Facebook or Instagram, no sexting and we took pictures with disposable cameras, or as I like to call them, the original Valencia filter. My heart breaks for young girls these days. They can be so mean and cruel to one another. They live in a celebrity obsessed world where you can become famous for leaking a sex tape. They worry about how many “likes” they get on a Facebook post or how many followers they have on Instagram. They’re thrown so many stereotypes and industry standards of beauty it’s impossible to keep up. I don’t know that I would have survived at that age in this time. From kindergarten through eighth grade I went to a small private school in Houston. I graduated with about 75 kids in my class. Sports were big at my school and unfortunately I sucked at most of them. To give an example, in fourth grade I couldn’t grasp the concept of playing offense and defense in basketball. I just couldn’t understand how you could play both at the same time. I think I was decent at field hockey, but it’s possible I only thought I was because I could really hit the 22
crap out of the ball. The girls I played with were incredibly competitive. They were mostly thin and athletic and I was the opposite. I was not cool and quite insecure being chubby and awkward. Luckily, I got out relatively unscathed. Sure, I probably had my feelings hurt a few times, but I didn’t experience the kind of cruelty someone like me might experience these days. The summer after eighth grade was when I started working out at the gym. I made friends with the trainers who showed me the ropes and started to become a regular. I began to feel stronger inside and out and by the time I started high school I had slimmed down, mostly thanks to puberty, and had tons of confidence. The strength I found and continue to find through fitness is what prompted me to become a coach for Girls on the Run. Girls on the Run is a positive youth development program for girls in 3rd-8th grade. The program teaches life skills through dynamic and interactive lessons and running games.
It culminates with the girls being physically and emotionally prepared to complete a celebratory 5K. The goal of the program is to unleash confidence through accomplishment while establishing a lifetime appreciation of health and fitness. Established in 1996 in North Carolina, Girls on the Run was piloted with just 13 girls. Now it serves nearly 170,000 girls in more than 225 cities across North America. I learned about Girls on the Run through Junior League of Lafayette. I was preparing for my first active year of membership and looking for a placement in the League that would fit my schedule and skill set. Girls on the Run seemed perfect. We sponsored two teams at the Jackie and Granberry units of the Boys and Girls Club. When Junior League became involved with Girls on the Run it was just gaining ground in Acadiana. Now, there are nearly two dozen schools in Acadiana running the program. There’s a reason why it’s grown so
quickly. It works. It empowers these girls to be confident and self-assured. It provides them an outlet to be themselves and to develop relationships with their peers beyond the classroom. They not only learn the value of fitness, nutrition and healthy habits, but more important are the lessons on plugging into positivity, learning how to express feelings and how to stand up for themselves and others. When I began coaching last fall I didn’t know what to expect. I hadn’t dealt with a group of kids like this since I worked at summer camp. I was nervous and hoped the girls would like me. It’s hard to impress a group of 3rd-5th graders. I found the biggest challenge was getting them to trust me and to buy into the program. After the first few lessons they started to get it. The shy ones became more vocal and the rowdier ones started to listen to their peers more. When answering questions or providing feedback the girls were more insightful and confident when speaking. They started to enjoy running more too. I’ll admit, getting them to run in the beginning was not easy. Boy did they whine and
complain! I’m pretty sure I didn’t want to run for fun at that age either. Once the girls realized running could be fun and made them feel good they didn’t resist. The weather on the day of the first GOTR 5K in Lafayette last December was a little gloomy, but it didn’t take away from the excitement. The day of celebration started with a visit to Inspiration Village where the girls could get their hair spray painted in wacky colors, pick out a bandana with adjectives like strong and fierce written on it, take photos in the photo booth and write inspirational messages to themselves and each other. Next was a Zumba warm-up and then race time. I was so proud of our team for getting to this point and so inspired when they all crossed the finish line with smiles on their faces. Not only had they completed their first 5K race ever, but they now had the tools to help them grow into happy, healthy young women. Now, in our third semester of Girls on the Run at the Boys and Girls Clubs, I serve as chair of the Girls on the Run committee for Junior League of Lafayette. I coordinate our team of coaches
that visit the Jackie and Granberry units each week to bring this incredible program to these girls. I’m grateful to have an outlet to support an organization I believe in and proud to serve as a role model. “We envision a world where every girl knows and activates her limitless potential and is free to boldly pursue her dreams.” That’s the Girls on the Run Vision. It’s also mine.
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1. Chad: Cory Vines shirt $40, Cory Vines shorts $48 Jessica: Glyder Bra $48, Zara Terez Legging $78 2. Stephanie: Zara Terez Bra- $67, Koral Top $125, Yogasmoga Capri $96 3. Alisha: Phat Buddha Bra $55, Phat Buddha Legging $92 4. Brian: Travis Mathew Shirt $70, Travis Mathew Shorts $70, Travis Mathew Backpack $120 5. Christine: Prismsport Bra $52, Prismsport Vest $136, Koral Legging $92 Megan: Zara Terez Bra $67, Prismsport Jacket $158, Phat Buddha Legging $72
4. Brian BroussardThe Fit Room
6. Thea: Heroine Sport Bra $95, Heroine Sport Legging $135
5. Christine Lemoine & Megan Domingue Co-Founders of Endorphine
6. Thea St. GermainThea's Dance Academy
Tell us about Fit4Mom… In 2001, Fit4Mom founder and CEO, Lisa Druxman, was looking for a way to blend her passion for fitness with motherhood. “I decided to create a workout that I could do with my baby,” she recalls. “I didn’t want to miss a moment of his new life but also knew that I needed to take care of myself.” Lisa created an exercise routine for new moms and realized that other mothers would benefit from working together to restore their well-being. Now she leads a business that brings exercise, companionship and support to tens of thousands of moms around the country. Stroller Strides grew over the years and added Fit4Baby (prena26
tal classes) and Body Back (classes for any stage of motherhood). All of the classes now make up the FIT4MOM brand. Lisa Druxman and FIT4MOM have been featured numerous times on NBC’s Today Show, CNN, The Montel Williams Show, Access Hollywood and profiled in magazines such as Entrepreneur, Woman’s Day, Good Housekeeping, Self and more.
How often do you have classes or organized sessions? Classes are offered 4-5 days a week, 2-4 times a day throughout Acadiana parks, recreational centers, and neighborhoods.
What are a few of the best results that moms in Acadiana can get from your program? Mothers of Acadiana who participate in Fit4Mom classes will achieve their ultimate potential, both physically and emotionally. We offer support and education for moms, while inspiring all of them to reach optimal health and well being. At the same time, we are inspiring the children to emulate their active moms, learning to make fitness an important part of their lives from a young age.
Give me an idea of what it will be like when I sign up? First class is always free. We are currently offering Stroller Strides classes. Once you sign up online, and arrive at our designated location, we will provide you with resistance bands, a mat, and any other materials/equipment that you will need for the workout. Every class begins with a stretch and warm up. Each class is, on average, a 1.5 mile route through subdivisions and/or parks with stops along the way, using benches, cement walls, hills, stairs, etc., allowing you to get a full body workout all while pushing your child in their stroller. Throughout the workout we incorporate fun, educational children’s songs, counting, and other toddler-aged learning activities. Every class ends with a cool-down and stretch. The children are always invited to stay for playgroup after every class, which allows time for their
mothers to visit and bond with other moms. (Note: Walking vs. running during the class is up to the client. We also have modifications allowing for either less or more intense moves for every exercise during the class; this enables everyone to join us, no matter what level of fitness they are.)
What are the Fit4Mom hints for living an Active life? Balance- you must have balance in all aspects of your life in order to maintain a healthy one: relationships, work, fitness and health, and emotional well-being. Educate yourself- learn about your body and what you’re putting into your body. The more you know about ingredients, serving sizes, and nutritional values, the more likely you are to make healthy choices. Eat whole/real food- you’re getting
the food in its natural whole state. Unlike artificial, processed and refined foods, when you eat “real food” you consume all the vitamins, minerals, and nutrients, which truly nourishes and sustains the body. Move more- with more than 200 bones and 600 muscles, the human body is made to move. Today’s lifestyle of having everything managed by the push of a button is robbing us of our health. If you truly want to live and not just survive, make exercise a priority. Sleep- just as we need oxygen to live, we need sleep as well. Sleep allows the body to repair and rejuvenate itself, preparing for the day ahead.
Medical Billing Professionals HIPAA Risk Assessments Cash Flow, Decrease A/R Free EHR Software Locally Owned Business Advanced Medical Billing, LLC
vitamins, amino acids and minerals directly to your bloodstream For a marathoner in training, explain how IV Nutrition Therapy can assist the training regimen? High-intensity training, whether aerobically – such as for distance or ultra-distance competitions – or anaerobically – such as in the popular “CrossFit” training – puts tremendous demands on our nutritional systems. Given that the overwhelming majority of the American population – even the physically active – is not optimally nourished, IVNT can help provide the required nutrients, not only for performance, but for recovery and healing.
What makes TotalCare stand out when it comes to IV Nutrition Therapy? We’re the only game in town! – but beyond that, we know athletes – we work with athletes at every level of 28
competition and understand their needs. This gives us a special edge in working within this arena. Additionally, our IVNT team has post-graduate level medical training in the specifics of IVNT as it relates not only to athletes, but to those with chronic conditions as well.
Is this a new method, or has it been around for a long time? IVNT has actually been around for decades, but simply has not been frequently utilized, and thus, not very well known – mainly because of the fact of the invasive nature of the process – i.e., the needle stick. Its use has mainly been limited to wellness-astute individuals with disposable income (as health insurance companies typically do not pay for IVNT unless in emer-
gent situations – IVNT is actually used in ER’s across the country in some cases for Migraine Headaches). Professional athletes have long known the benefits of IVNT.
When I come into TotalCare, what’s the first visit like with this treatment? After a formal consultation with our IVNT Team to ensure you’re a candidate and safe to receive this treatment, you’ll have an IV placed in one of your arm veins (no it doesn’t hurt…not too badly). IV fluids mixed with the appropriate vitamins and minerals, and potentially other added nutrients – depending on your specific situation – will be infused through the IV. The treatment session typically lasts approximately 30 minutes.
Will this reduce my overall time in the race? Or will it make training easier? I call these types of questions “crystal ball questions” – as in I’d need a crystal ball to answer them because each individual athlete is just that – individual! Each person is different and may respond differently to the treatment. Race times depend on a multitude of factors: temperature, humidity, prerace hydration state, sleep, nutrition, training, course conditions (hills, number of water stations, etc.), and on and on. What I can tell you after treating hundreds of athletes over the years: they’ve all had positive things to say about IVNT! As to the “training easier” question: again, individuals are all so different. Most commonly we see our patients recover faster – which in turn helps them in their training.
What are some other examples of treatments you provide that can help a runner during training? Honestly, it depends upon the goals of that patient – what type of athlete is she? What type of race? (duathlon vs triathlon, etc.), what is the race distance race? Are there time expectations? All of these questions can affect the decision of which route we choose to proceed down. In short, we individualize and tailor the treatment to the athlete.
Dr. Thomas K. Bond
1101 South College, Suite 201 Lafayette, LA 70503 Phone: 337-264-7209 Fax: 337-264-7214 www.TotalCare-La.com
Dr. Thomas Bond was the first physician to perform US-guided Regenerative Injection Procedures in the state of Louisiana. He has since perfomed thousands of these injections, making him far and away the most experienced practitioner of Regenerative Injections in Louisiana and the southern region. 29
Circuit 7 at Xtend Barre
Natalie DeJean Xtend Barre, the mega-barre-brand with hundreds of locations worldwide, just launched Xtend Barre Circuit 7 in studios across the country—a new class with no plie-ing or tucking—that the company swears is even man-friendly. Starting with the fact that it was created by Adam Nable, the co-owner of two Xtend Barre studios in Sydney, Australia, and it fuses barre and HIIT, he explains, “It’s basically a lot more manly, with more squatting and push ups, but we try to keep it in line with strict form and Pilates no matter what exercise we do,” Nable says. “It consists of seven minutes of HIIT intervals, which include some of the moves from Xtend Barre. But, we don’t use the barre at all. You’re on the mat.”
Boot camps get a makeover in this sweat drenching class of 7-minute high intensity drills where precision and form are top priority while you test your limits and burn major calories! Xtend Barre’s Circuit 7 class instills balance and coordination and teaches flexibility. The emphasis is on reaching long into each exercise, using length not height in reps, less momentum, more control. This encourages increased flexibility over time and combined with stretching at the end of class to cool down, you’re sure to lengthen and strengthen your muscles. Xtend Barre Lafayette offers Circuit 7, Xtend Barre, TRX, and Xtend Barre Stick classes. Please visit www.xtendbarre. com to sign up and view the schedule!
The Barre is just the beginning. Xtend Barre | TRX | Xtend Circuit 7 | Xtend Stick
14 DAYS UNLIMITED ONLY $49!
As many classes as you want for ONLY $3.50 PER DAY Some restrictions may apply. See studio for details.
110 Rue Promenade, Lafayette, LA firstname.lastname@example.org 303-791-2100 (337) 706-7462
Coveted Hiking Shellie Tull Trails
o matter where you are, the sun is always going to rise in the east and set in the west and moss primarily grows on the north side of trees and rocks. If you can remember these two things, you can confidently navigate trails anywhere in the country. Of course, it is always easier to just bring a compass, and if that’s still too primitive for you then a free compass app downloaded to your smartphone will work, too. The United States is jam-packed with diverse trails just begging to be explored. Here are a few to get you started.
Barnes Creek Trail
John Muir Trail
At 3.3 miles, this is the shortest hiking trail on the list, but the beauty it awards makes it worth the effort to get there. An old-growth forest of red cedar and Douglas fir greet you near the start. Some of these trees have a 12-foot diameter. The trail begins at 800 feet and quickly rises to 1,600 feet. Views of the Marymere Falls are the highlight of this journey through Olympic National Park.
You don’t have to hike the full 210 miles to the summit of Mount Whitney from Yosemite National Park, but if you do it will be an experience you will never forget. You can catch the trail in many other locations, but every inch of this footpath is rewarding, taking you through some of America’s most pristine land. There are a lot of small towns where you can stop to pick up supplies along the way, but there are no shelters, so you will need a tent and a bear-proof canister.
Most people know this 273-mile trail as the “Footpath in the Wilderness.” It takes you from the Green Mountains at the Vermont-Massachusetts state line to the Canadian border. Enchanted hardwood forests and unspoiled ponds and streams are in abundance. This is not a strenuous trail, but beginners wanting an easier section are recommended to focus on the Jay Peak area. There are shelters about a day’s walk away from one another along the trail, so if you time it right, you can get away with not carrying a tent.
Maroon Bells 4 Pass Hayduke Trail Loop Hurrah Pass Colorado
The six peaks in the Maroon Bells Snowmass Wilderness stand at more than 14,000 feet, and they are one of the country’s most photographed mountain landscapes. Rather than enjoy them from far away, get a closer look on the 28-mile Maroon Bells 4 Pass Loop. Although breathtaking, you will work for the views you are awarded. This is a strenuous hike.
If you are up for tackling the 812 miles of the Hayduke Trail then go for it. However, most people pick one (maybe two) of the 14 sections instead. If you are having trouble deciding on a section, the second one, which is Hurrah Pass, is highly recommended. This 47.1-mile stretch extends along the Colorado River to Lockhart Basin. From there, you descend into Rustler Canyon and eventually end up in Canyonlands National Park’s Needles District for some of the American Southwest’s most awe-inspiring red rock views. This trail is not for the novice hiker.
Highline Loop Montana
With more than 730 miles of trails throughout, Glacier National Park is an adventure all on its own. Although there are only 26 glaciers remaining, in 1850 there were 150. Due to climate change, they are expected to be gone by 2020, so push this hike toward the top of your list. Every trail in this park offers a unique and unforgettable experience, but the Highline Loop is one every hiker should have on their trail bucket list. This 11.8-mile trail follows the Continental Divide and offers phenomenal scenery at every turn. If you have a fear of heights this trail is not for you. The famous ledge is only about 4 feet wide for a pretty decent stretch, but it might as well be 1 foot when you are looking out over the drop-offs. If you are looking for something a little more challenging the 14.2-mile Swiftcurrent Pass will get your heart pumping and the 9.7-mile Iceberg Lake Trail takes you to see the icebergs floating in the crystal clear Alpine Lake.
A few additional noteworthy trails include the Ozark Highlands Trail (Arkansas), Ice Age Trail (Wisconsin), Mt. Wittenberg Loop (California), Franconia Ridge Traverse (New Hampshire), Hermit Trail (Arizona), and Pacific Coast Trail (Mexico to Canada). Also, if you have the desire to get off the beaten path and experience some of the most unique, stunning, and treacherous backcountry, Alaska’s Denali National Park is sure to award an experience you’ll be talking about for a very long time.
Now that our South Louisiana weather is cooling down, why not try a new outdoor activity that offers a unique perspective? Fall is a wonderful time to start kayaking in our part of the state. Even on warm days, being on the water helps keep you cool. Fewer pesky biting insects are out. Trees are changing color. Bird flocks are migrating south. And as always, our area is rich in beautiful lakes, rivers, wetlands, and wildlife just waiting for you to explore them. Paddling along in a kayak, you can experience all this beauty from quiet waterways few people ever get to see. In addition, kayaking gives you a way to exercise as gentle or as vigorous as you like. Using a paddle works your arms, of course, but your core muscles do most of the work, while your hips, legs and feet keep you stable and upright in the boat. Start with short, easy trips of an hour or so, building up to longer day trips or even overnighters as you get stronger. The longer you paddle, the more varieties of scenery and wildlife you’ll see. If you’re new to kayaking, you’ll want to try out a few different kayaks before deciding which one to buy. Most communities in Acadiana have outdoor recreation stores that rent different styles of kayaks. Ship to Shore Co. in Lake Charles and Pack & Paddle in Lafayette both rent a variety of kayaks. Many state parks provide rentals, too. Shorter kayaks are wider and more stable than longer, narrower ones. Long, slender “sea kayaks” are more adapted for coastal waters and require special training to use safely. A kayak 10 to 12 feet long is suitable for most beginners who want to start learning the sport on gentle, inland waters. If you want a boat you can carry from your vehicle to the water by yourself, look for a lightweight one you feel comfortable handling. Ask to sit in several different kayaks to see which feels most comfortable. A padded seat provides extra comfort for day and weekend explorations. The store staff can help you select a paddle the right length and shape for the kayak you choose. Your gear should include a life jacket (PFD), drinking water, a lunch or snack, bug spray, and layered clothing appropriate for the weather. ask at the store about skills classes and group outings available. 34
Kayaking LAURA BEHENNA
prien lake park Prien Lake Park in Lake Charles is a good spot for families to kayak together. Sunset views are spectacular. From the lake you can paddle on to beautiful areas along Bayou Contraband.
chicot state park Chicot State Park (near Ville Platte) offers a clear, six-mile-long lake dotted with islands. Here you can paddle through forests of cypress and tupelo trees. More than 20 miles of hiking trails surround the lake, with primitive campsites for backpackers and paddlers. You can also visit the Louisiana State Arboretum here. Fill your weekend with diverse activities at the park as you watch the forests change to their fall colors.
g South Louisiana Start Paddling this Fall Lake Martin Cypress Island Preserve, Lake Martin (near Breaux Bridge) supports one of North Americaâ€™s largest colonies of water birds, including several species of herons and egrets. Alligators live here too, but they prefer to avoid people. Champagneâ€™s Cajun Swamp Tours rents out kayaks and canoes for hours of peaceful paddling.
Need Directions? scan the QR code with your smartphone to see it in Google Maps
chicot state park
lake fausse point
Lake fausse pointe Lake Fausse Pointe State Park features a long, wide swamp rich in wildlife viewing opportunities. Here, too, you can camp and hike the trails. Both of these state parks provide marine paddle trails to explore.
ACADIANA PARK MOUNTAIN BIKE TRAILS Chris Baker
The mountain bike trails at Acadiana Park have come a long way since their inception. What started as a hopeful dream of building mountain bike trails in Lafayette has turned into a complete singletrack system, attracting riders from all over and giving them a unique riding destination right in the heart of Acadiana. The current single-track loop is 4 miles long and is filled with flowing trails, quick descents, and challenging climbs complete with berms, bridges, and jumps scattered throughout the trail to give riders an exhilarating ride through a scenic wooded area. The trails are designed for riders of all skill levels from beginners to the more advanced biker, with the more challenging jumps and drops created to be either ridden or ignored based on the rider’s preference. And while the trail loop is complete, the trails themselves continue 36
to grow and evolve, with new features being added every week and alternate routes being cut and integrated to give bikers new and unique lines to ride. If you haven’t been to the trails in a few months, you will be in for a nice surprise on your next visit. With the trail system growing, the mountain bike community is also seeing a rapid expansion. Riders are coming in from Baton Rouge, Shreveport, and Lake Charles to check out our local trails. Last October, Trek Bicycle Corporation came down and hosted a Demo Day where they allowed riders to try out the new line of Trek bikes. They were brought down to Lafayette after noticing surges in mountain bike sales for the area. Mountain Bike Acadiana is also seeing an expansion, and is readying a list of races and events for our community which will begin early 2016.
If you’ve been meaning to check out the local bike trails, now is the perfect time. The paths have been cleared of all summer overgrowth and groomed to perfection, the temperature is cooling down, and the mosquitos are disappearing. So dust off that mountain bike sitting in your garage and go ride the trails for an active outdoor experience unlike any other in our area. The Acadiana Park Mountain Bike Trails are located at Acadiana Park in northeast Lafayette near the corners of Alexander Street and Lajaunie Road. It is completely open to the public and gives a fast and fun ride through a beautiful wooded area in South Louisiana. For more information on the trails, please visit www.mtbacadiana.org.
Are You in the Mood for the Outdoors? Katie Frank
Ah the winter blues; and how fortunate to be less emotionally-influenced by the weather than our friends to the north. Some may declare this slump of mood to be SAD. However obvious of a pun, this patterned occurrence could be Seasonal Affective Disorder: a syndrome of annually recurring clinical depressions, occurring in late fall and winter within the temperate zones. Actually, the farther away from the equator one lives, the more extreme the cases. For this reason, the people of this part of our country aren’t affected as much. 38
Must be why Acadiana is so jolly! Unfortunately for myself, dwelling in northeast Ohio for 27 years had created this noticeable weather-related effect; something I didn’t understand for some time. As previously noted, the closer to the equator the domicile, the less likely one will be plagued. If I hadn’t moved, I don’t think I’d truly understand the power that our atmosphere cultivates. In my present location, it being so hot, I soon realized that there could be such a thing as the summer blues. Heck, I’m positive that any
weather can bring on any mood. High temperature has been reliably associated with violent behavior. Perhaps the reason behind “cooling off” when someone is “heated.” Nevertheless it is widely accepted that weather plays an influence on our outlook but there are numbered solid, scientifically-proposed information on the topic. If one is a self-proclaimed moody person, noticing frame of mind is easy. Emotions are a driving force, indeed. It may be fair to say that on average, the time spent outdoors correlates with temperament. In some studies, low levels of humidity, high levels of
sunlight, high barometric pressure, and high temperatures have been associated with high mood. No matter your demographics, establishing a relationship with nature proves beneficial in a number of ways. While the fall and winter bring dropping temperatures up north, those blessed with a vacation do so by running south. Contrastingly, the intense heat drops for the southern seasons, and we actually spend more time outdoors. Anybody’s quest for more warmth and sunshine may bring them to a more balance-tempered Louisiana, where the season change is not nearly as dramatic. The perks and drawbacks of sunlight are almost common knowledge by this stage in existence. The human body “makes” vitamin D via UV rays for bone health and more. Some of those same sunrays have shown to cause skin damage and sometimes worse in cases. Too little and there may be a vitamin deficiency. Too much and there may be a cancerous problem. However, when a happy medium is reached, an improvement in physical and psychological health is noted. In fact, there exists such a therapy to re-create sunlight in an artificial manner for those enduring Seasonal Affective Disorder. In one study, the improvement of mood after one week of bright light therapy was comparable with the effects of such ‘‘natural’’ treatments as trips south and transition from winter to summer seasons. There is a resource for those in need of a boost if unable to catch enough rays. Is it a coincidence that plants and animals take part in dormancy and hibernation? Some may consider these to almost mimic the emotional influence of the weather in humans. Some may fantasize of Mother Nature’s extended rest concept. I know I do. Those in need of illumination and organic, living surroundings may have some side effects in those absences. In one mood study, a sample was divided into sub-categories (age, gender, rural/urban home environment, proportion of nature surrounding home, nature hobbies, and nature holidays). The mood state of ‘re-
laxed’ produced a greater percentage of nature preference responses than did the state of ‘stressed.’ It’s science! Therefore, as our temperatures take a decline the outdoor activities may want to take an upswing. Others elsewhere may be affected negatively in the form of depression. Keep in mind that each season can be an opportunity to create new habits and a certain aura. It really does have a lot to do with continued exposure, what you are used to, and whether or not the specific atmosphere has become less of a novelty. Soak up rays, breath fresh air, and simply be present with flora. This will do nothing but help your psyche. Unless you are spending time with excessive allergens or poison ivy. Nobody recommends that.
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runkeeper Calculate running pace, cycling speed, route distance, elevation and calorie burn for any fitness activity in high accuracy and real time. Runkeeper also works with your Apple Watch, and syncs with your Bluetooth Heart rate monitor to track your heart rate and stay within heart rate zones.
apps fitbit Use the app to track basic activity and runs, or connect with Fitbitâ€™s line of activity trackers and the Aria Smart Scale to get a complete picture of your daily stats, including steps, distance, calories burned, sleep, weight, and more.
c25k The official Couch to 5K program! This proven program was designed for inexperienced runners who are just beginning an exercise routine. The planâ€™s structure prevents new runners from giving up and at the same time challenges them to continue moving forward.
NOVEMBER Race Date 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/21/2015, Saturday 11/22/2015, Sunday 11/22/2015, Sunday 11/22/2015, Sunday 11/22/2015, Sunday 11/22/2015, Sunday 11/22/2015, Sunday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/26/2015, Thursday 11/27/2015, Friday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/28/2015, Saturday 11/29/2015, Sunday 11/29/2015, Sunday 11/29/2015, Sunday 11/29/2015, Sunday 11/29/2015, Sunday
Race Name Race Type City State Run Live Oak 1 mile, 5K, 10K Trail Abbeville LA Big Easy Running Festival 13.1M run New Orleans LA River Roux Triathlon triathlon New Roads LA Frosty Freeze 5K 5K run Decatur AL Tranquility Lake 50K and 25K Trail Race 50K, 25K trail run Birmingham AL White River Marathon for Kenya 26.2M, 13.1M, 5K run Cotter AR Beerd Run 5K run Orlando FL Blackwater Half Marathon Trail Run Challenge 13.1M trail run Milton FL Harvest Hustle 5K 5K run Bradenton FL 12K's for the Holidays Charity Run 12K run | 5K run/walk | kids run Jackson MS Big Cedar Endurance Run 100M, 50M, 50K trail run Dallas TX CenTex Race Series - Turkey Trot 5K 5K run Killeen TX Chosen: Marathon for Adoption 26.2M, 13.1M run New Braunfels TX Coyote Chase Race 5K 5K run Weatherford TX Dirt Trails & Pony Tails 5K 5K trail run Austin TX Pumpkin Spice 15K, 10K, 5K run Fort Worth TX StepOut Walk to Stop Diabetes 5K run/walk Houston TX Vern's No Frills 5K 5K run Georgetown TX Wild Hare Trail Run 50M, 50K, 25K, 10K trail run Warda TX Magic City Half Marathon & 5K 13.1M, 5K run Birmingham AL Powerman Alabama duathlon Foley AL Holiday Hustle 5K Run/Walk 5K run Venice FL Naples Fall Classic Half Marathon & 5K 13.1M, 5K run Naples FL HMSA Classical 25K and 5K Fun Run 25K run Houston TX Holiday Half Marathon 13.1M, 5K run Gavleston Island TX Cocoa Beach Turkey Trot 5K 5K run/walk | kids run Cocoa Beach FL Gobbler 5K and 10K 10K, 5K run/walk | kids run New Port Richey FL Turkey Day Beach 5K 5K run/walk New Smyrna Beach FL Turkey Trot 5K/10K 10K, 5K run Miami FL Atlanta Half Marathon & Thanksgiving Day 5K 13.1M, 5K run Atlanta GA Five Star Turkey Trot 5K run Johns Creek GA Sugarloaf Country Club Thanksgiving Turkey 5K run Duluth GA Tryptophan Half Marathon 13.1M, 10K, 5K run Cumming GA Houston Turkey Trot 10K run | 5K run/walk Houston TX Mansfield Turkey Trot 5K run/walk Mansfield TX Park Glen Turkey Trot 5K run Fort Worth TX Pfeathered PFun Run 10K, 5K run Pflugerville TX Thanksgiving Day Half Marathon 13.1M, 5K run Fort Worth TX The Texas Quad: The Walk 26.2M, 13.1M run Dallas TX Triangle Therapeutics Turkey Trot 10K, 5K run Beaumont TX WTRC Turkey Trot 12K run Lubbock TX The Texas Quad: The Waddle 26.2M, 13.1M run Dallas TX Kaiser Realty Coastal Half Marathon 13.1M, 5K run Orange Beach AL Great 5K/10K Duck Race 10K, 5K run/walk Stuttgart AR Christina 5K 5K run Lakeland FL Clermont Waterfront parkrun 5K run Clermont FL Reindeer Run Beach 5K 5K run/walk Daytona Beach FL Turkey Triathlon triathlon Coconut Creek FL Salute to Our Troops 5K run/walk Milledgeville GA Mississippi Coast Marathon 26.2M run | 13.1M, 5K run/race Gulfport MS Believe McKinney 10K/5K 10K, 5K run McKinney TX Leftover Turkey Run 10K, 5K run Huntsville TX Run The Woodlands 5K Series 5K run The Woodlands TX The Texas Quad: The Tortoise 26.2M, 13.1M run Dallas TX Toys for Tots 5K 5K run Schertz TX 5K Nite Trail Run 5K trail run North Miami Beach FL down2earth Oleta Trail Run 13.1M, 10K, 5K trail run North Miami Beach FL Space Coast Marathon 26.2M, 13.1M run Cocoa FL Carrollton Runners Club 5K 5K run Carrollton TX Run for Wellness 5K 5K run Houston TX
DECEMBER AND BEYOND
Race Date 12/08/2015, Tuesday 12/12/2015, Saturday 12/19/2015, Saturday 12/19/2015, Saturday
Race Name Downtown Christmas Run Cajun Country Half Marathon Monroe Jingle Bell Run Ole Man River Half Marathon
Race Type 5K run 13.1M, 10K, 5K run 13.1M run | 5K run/walk 13.1M run/race walk/walk | 5K run/walk
City State Shreveport LA Lafayette LA Monroe LA New Orleans LA
OTHER STATES Race Date Race Name 12/05/2015, Saturday Athens High School JROTC Jingle Bell Jog 12/12/2015, Saturday Dashing Through The Springs 5K 12/31/2015, Thursday Millennium Run 12/31/2015, Thursday Recover From The Holidays 50K Half-Marathon/ 12/05/2015, Saturday White River Christmas Relay 12/12/2015, Saturday CASA Half Marathon 12/19/2015, Saturday 3 Bridges Marathon 12/05/2015, Saturday Panama City Beach Marathon 12/06/2015, Sunday
Divas Half Marathon & 5K
12/06/2015, Sunday Palm Beaches Marathon Festival 12/05/2015, Saturday Jingle Bell 12/19/2015, Saturday Pass to Bay Christmas 10K 12/26/2015, Saturday Last Chance to Run 12/05/2015, Saturday CenTex Race Series - Jingle Bell Dash 5K 12/05/2015, Saturday Craft Brew Races - Austin, TX 12/05/2015, Saturday Don Zetnick Arlington Winter Run 12/05/2015, Saturday Jingle Bell Run 5K 12/05/2015, Saturday Rudolph Fun Run 12/06/2015, Sunday 1st Sunday Five Buck 5K Series 12/06/2015, Sunday Back to Basics 5K 12/06/2015, Sunday Carol of Lights Run 12/06/2015, Sunday Rock 'n' Roll San Antonio Marathon 12/06/2015, Sunday Run Girl Half Marathon & Relay 12/06/2015, Sunday Texas10 - Conroe 12/12/2015, Saturday Brazos Bend 100 12/12/2015, Saturday Colors & Carols 5K 12/12/2015, Saturday Jingle Bell 5K 12/12/2015, Saturday Schlotzsky's Jingle Bun Run 12/13/2015, Sunday BCS Marathon and Half Marathon 12/13/2015, Sunday Dallas Marathon 12/13/2015, Sunday McAllen Marathon 12/19/2015, Saturday Illuminations Half 12/19/2015, Saturday Vern's No Frills 5K 12/19/2015, Saturday Whine Not a Marathon 12/20/2015, Sunday Carrollton Runners 5K Prediction Run 12/20/2015, Sunday HITS Multi-Sport - Austin, TX 12/20/2015, Sunday Whine Not another Marathon 12/24/2015, Thursday A Christmas Spirit Classic Run/Walk 12/27/2015, Sunday Carrollton Runners Club 5K
Race Type 5K run 5K run 5K run 50K trail run 13.1M run/relay 13.1M run 26.2M run 26.2m run
City State Athens AL Talladega AL Killen AL Huntsville AL Batesville AR Pine Bluff AR Little Rock AR Panama City FL Beach St. Augustine FL 13.1M, 5K run Beach West Palm 26.2M, 13.1M, 5K run | kids run FL Beach 5K run Long Beach MS Pass Chris- MS 10K run tian 5K run Wool Market MS 5K run Killeen TX 5K run Austin TX 10K run Arlington TX 5K run Nacogdoches TX 5K run Houston TX 5K run Arlington TX 5K run | kids run Burleson TX 5K run Lubbock TX 26.2M, 13.1M run San Antonio TX 13.1M run/relay Houston TX 10M run Conroe TX 100M trail run/relay | 50M, 26.2M, 13.1M trail Needville TX 5K run Waller TX 5K fun run/walk | kids run Cuero TX 13.1M, 5K run Temple TX College Sta- TX 26.2M, 13.1M run tion 26.2M run/relay | 13.1M run Dallas TX 26.2M run/relay | 13.1M run McAllen TX 13.1M, 5K run San Antonio TX 5K run Georgetown TX 26.2M, 13.1M run Dallas TX 5K run Carrollton TX 26.2M, 13.2M, 10K, 5K run | duathlon Austin TX 26.2M, 13.1M run Dallas TX 5K run Grand Prairie TX 5K run Carrollton TX
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Hearts of Hope
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