LESS IS MORE CAJUN CUP 10K
GET IN SHAPE
& STAY THERE activeacadiana.com October 2017
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OCTOBER 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
Chris Baker Brooke Kobetz Laurie Driggs-Fontenot Megan Eimers Dena Eaton Dren Asselmeier Alex Reynolds Boyer Derise Dr. Damien Chaisson, DC, NCSF-CPT Walter Whitfield Josh Fredieu Arianne Brown
Cover Aaron Phillips
HEADKICKS MMA & FITNESS CLUB
For all inquiries contact: Andrew Ward firstname.lastname@example.org
Cajun Herbs & Spices
Are You Cut Out For Extreme Fitness?
Good Eats Kitchen Cookbook
14 Less Is More
04 From the Editor 06 Local Events 08 Get in Shape... and Stay There 09 Cajun Cup 10K 10 Cajun Herbs & Spices 11 HIIT: Is it Safe? 12 Let’s Talk Ultramarathons 14 Are You Cut Out For Extreme Fitness 16 Extreme Racing 18 361 Degrees 20 Orangetheory 22 Less is More
24 The Art of Not Quitting 26 92W: 9 Methods 2 Recover 28 Yoga for Athletes 30 A Few Popular WOD’s 32 Game Plan for Multiple Triathlons 34 Woman’s Foundation 36 Stand Up for Your Health 37 The Workday Survivalist 38 Good Eats Kitchen Cookbook 40 Recon WOD 42 Upcoming Events
Extreme Fitness!! From the
EDITOR You see it every day in your social media newsfeed, or in national online fitness magazines. Titles like “Warning: This 5-Move, 5-Minute Workout May Destroy You”, “How to Smoke Every Muscle In Your Body In Just 20 Minutes”, or even “This Superchallenging Bodyweight Workout Will Rock Every Muscle Group”. Articles that promise EXTREME results with supercharged, intense workout routines, usually falling under half an hour in time spent. They may work, and they may be exciting, but two of our writers this month explore the cautionary side and give good advice on how to approach them and make them a part of your steady fitness routine. Megan Eimers gives advice that “Before you dive into an extreme fitness program, it’s important to know what your goals are. Is your goal to challenge your body and mind? Or is it to find a fitness routine that you can do for the long term? If it’s the latter, then be aware that extreme fitness is generally suited towards those who are relatively young. Although there are some older folks who enroll in adventure races, they are few and far between. However, if your goal is to get into the best shape of your life and you’ve been cleared by a medical professional, then extreme fitness is worth trying. Whether you want to lose a few pounds or simply switch up your workout regimen, extreme fitness is a great way to accomplish your goals.” Our longtime orthopedic surgeon contributor, Dr. Malcolm Stubbs also writes, “So to answer the question “is it safe”? My answer to that question is a qualified “Yes!” However, a few points should be made and you can judge and decide if it right for you. ǃǃ HIIT is not for everyone. Evaluate your goals and be realistic with your current level of fitness before deciding whether to try it. ǃǃ Modify the intensity of the work intervals to a challenging level for YOU! Focus on finding your own optimal intensity as opposed to keeping up with other participants. ǃǃ HIIT workouts are more exhaustive than steady state workouts. Therefore, a longer recovery period is often needed. ǃǃ Not all HIIT programs are the same. Some incorporate lots of weightlifting or body weight exercises, while others focus on running, core, and calisthenics. Find the one which is right for you.”
Andrew Ward / Editor-In-Chief
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GET IN SHAPE... AND STAY THERE. Katie Frank , MS, LAT, ATC Personally, fitness seems to be a seasonal affair. I’m not sure how this makes me feel, but I’m glad to be aware and honest with myself; a physical and mental breakdown from the routine is necessary. Amidst one of my “off seasons,” trying to get back into gear seems more difficult than usual. Powerlifting was getting complicated (which it isn’t), I was overthinking the process (like a true female), and my head was generally spinning (unnecessarily). A good thing about the fitness lifestyle is that people are very willing to help and give advice. The bad thing about this lifestyle is that people are very willing to help and give advice. Theories, techniques, and products are thrown from all angles; by the informed as well as the misinformed. Thankfully there’s a calm after most storms and a beautiful understanding that fundamentals will always be more powerful than detail. More and more people, particularly women, are hitting the iron in hopes of a good pump. I find this exciting. An exercise physiology book, a pen and paper, and the small chapter on resistance/strength training was enough to stop the off-season head spinning. In fact, I still read my notes from that day to stay grounded. More seems to 8
be known about endurance/aerobic potential due to research on heart disease. We have only recently ventured into the intricacies of muscle time-under-tension, or weight lifting. Because of this, it’s easy to get lost, intimidated, or wonder what the heck to do. Back to basics! So where did strength training start? It’s documented that the first purposeful use of the overload principle happened around 500 B.C. Milo of Croton was a Greek wrestler who absolutely owned his opponents in many Olympic and Pythian Games. His strength and athleticism came from his training, which consisted of carrying an animal on his shoulders. From its birth, Milo carried an ox every day until it reached full growth. Without text books or coaches, this man figured out that lifting heavy things made him better at lifting heavy things. And it showed in his competition. With the movement of low-cost gyms and more entertaining ways of exercise, people are doing their research and showing off their guns. Or gains, if you will. Men have always had the tendency to “work” on their bodies, intimidating other men and attracting the ladies. It’s nature. But women have taken their rightful spot at the
free weights and basked in the glory that is muscle tone. The fear of bulking has lessened tremendously, with good reason. If you haven’t heard of Kortney Olsen or her clothing line, I suggest you google it right away. Discovered while browsing instagram (a favorite source for humor and baby animals, not celebrities or news), I’ve been in love with the shared mission statement. Women are stronger than ever; at the gym, in the office, and at home. Embrace female strength! Every Friday is Flex Friday, thick thighs are on the rise, and how many push-ups you can do is always something to brag about. My fellow working women understand that twelve-hour days leave little room for hard training sessions, much less the motivation to do so. The process doesn’t have to be difficult or intimidating and motivation isn’t hard to find, only hard to retain. But I’d like to propose an initiative to think about Milo, his baby ox, and embracing the simple concepts inside an exercise physiology book. Get out there and lift heavy things, then put them down. Repeat. Good, complete muscle-building guidance for the masses is on the rise. Go ahead, get in shape and stay there. No matter what season it is.
november 11, 2017
The Cajun Road Runners are hosting the 37th annual Cajun Cup 10K sponsored by Geaux Run. The event has been a staple in the Acadiana running community since 1980. Featured below are race shirts from the past years that we could track down!
Visit cajunroadrunners.com to get registered and be part of the tradition.
Get registered and get one! 2015
CAJUN HERBS & SPICES Brooke Kobetz You may be surprised to know that many of the spices used in Cajun cooking contain expansive health benefits. Cayenne pepper, a chili that originated in South America, and has been used by Native Americans for thousands of years, contains an active ingredient called capsaicin. You may have heard of capsaicin before in weight loss ads or seen it sold in supplement stores. This is because Capsaicin, responsible for the heat and spiciness in cayenne peppers, functions as a thermogenic, slightly increasing the body’s core temperature which in turn may burn more calories. While promising, the research is still out on this claim, so don’t start loading all of your dishes with cayenne just yet! More promising than the weight loss claim is that capsicum may aid in pain relief when applied to the skin in the form of a cream. It works by reducing the amount of substance P in the body, which is responsible for carrying pain messages to the brain. People with osteoarthritis, nerve pain, and low back pain may benefit from these creams. Black pepper, another seasoning found in our local cuisine and used universally in cooking, may have therapeutic qualities due to its high antioxidant, antimicrobial, and gastro-protective potentials. The antioxidants in black pepper may help in controlling tumor progression and the alkaloid components in the black pepper may aid cognitive brain functioning and nutrient absorption. Furthermore, black pepper may inhibit the growth of bacteria like E. coli that may be present in our unwashed vegetables or fruits, or uncooked meat. 10
Garlic, rich in antioxidants is known for its pungent odor and strong flavor and may help prevent heart disease and high blood pressure. Garlic acts as a blood thinner, which may lessen the risk of heart attack or stroke, and research shows it can lower blood pressure by 5-8%. Some studies even show that consuming raw garlic may ward off stomach and colon cancer. Don’t consume too much garlic though! Side effects include upset stomach, bloating, body odor, headache fatigue, and dizziness. Because garlic acts as a blood thinner it may intensify the effects of blood thinning medications. Thyme, an herb used in dishes like jambalaya, has been used for centuries for its healing properties. Ancient Romans believed it could prevent poisoning, and ancient Egyptians used it as an embalming agent due to the anti-fungal properties of the active ingredient thymol. Thyme may be used topically in an oil form or dried and fresh in food. It is packed with antioxidants, vitamins C, A, and B6 along with iron and magnesium. Thyme is also a natural remedy that aids in the treatment of bronchitis and seasonal allergies and is a strong antimicrobial that may aid a sore throat. Also, like garlic, ingesting thyme may help to lower blood pressure. The natural healing properties of herbs and spices are nothing short of astonishing and have been recognized by physicians for thousands of years. In the words of Hippocrates “Let food be thy medicine and medicine be thy food.”
IS HIGH INTENSITY INTERVAL TRAINING (HIIT) SAFE? Although you may have heard it called something different, high intensity interval training or HIIT is the number one fitness trend of the last 2 years, according to the American College of Sports Medicine. Programs such as Crossfit, Orangetheory, Insanity, and many others base their workouts on this style of training. It involves intense bursts of energy followed by short periods of rest. Crossfit, in particular, also involves Olympic style weightlifting. As popularity has increased, with more people participating, so too have injury rates. So the question is… is it safe?
taking part in a CrossFit workout. Exertional rhabdomyolysis is the breakdown of muscle fibers, leading to a large release of the protein myoglobin into the bloodstream. This can result in serious kidney damage and even death. So, to answer the question “is it safe”? My answer to that question is a qualified “Yes!” However a few points should be made and you can judge and decide if it right for you. ▷▷ HIIT is not for everyone. Evaluate your goals and be realistic with your current level of fitness before deciding whether to try it.
Well that is a difficult question to answer because of two reasons. The first is there are many factors of any exercise program or participant which can create a risk of injury. Secondly, few studies have been completed to evaluate these programs from an injury risk standpoint.
▷▷ Modify the intensity of the work intervals to a challenging level for YOU! Focus on finding your own optimal intensity as opposed to keeping up with other participants.
One study from the Journal of Strength and Conditioning Research published in 2013 specifically tried to address this issue with Crossfit training. The findings reported were based on a survey of 132 Crossfit athletes. Researchers found that 73.5% of participants had sustained an injury that had prevented them from working, training, or competing. Of these injuries, 9 required surgery. The injury rate reported is similar to sports like Olympic weightlifting, power lifting, and gymnastics but less than contact sports like rugby. Surprisingly, however, this is the same rate of injury for general fitness workouts. They also found that shoulder injuries accounted for 25% of injuries reported.
▷▷ Not all HIIT programs are the same. Some incorporate lots of weightlifting or body weight exercises, while others focus on running, core, and calisthenics. Find the one which is right for you.
Also of note, in 2012 the Canadian military released a general order asking personnel not to participate in HIIT. This was because a few personnel developed a rare but potentially life-threatening condition called exertional rhabdomyolysis. They required hospitalization, and most of them had been
▷▷ HIIT workouts are more exhaustive than steady state workouts. Therefore, a longer recovery period is often needed.
In conclusion, I would emphasize that there are many benefits to HIIT and they have become popular for many reasons. But as in any sport or fitness program injuries will and do occur. So be smart and listen to your body. Create realistic goals, start slowly, and gradually advance yourself. Longer recovery periods are a must and proper diet and hydration are equally important. So have fun and give HIIT a try!
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.
Hospitality At Lafayette Surgical Specialty Hospital, we bring healthcare and hospitality together to provide you with the best of both worlds.
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(337) 769-4100 lafayettesurgical.com 11
Let ’s Talk
ULTRAMARATHONS Dren Asselmeier
I don’t think you can say that ultramarathon running got its start in 1585 when some monks were trekking 84 kilometers per day as a means of meditation. There are some interesting claims of people in the 1800s who ran or walked beyond marathon distances—some for fame, others apparently out of necessity or boredom. However, these don’t seem like the start of a movement. It’s pretty incredible to think about how long we humans have been pushing our limits, but organized ultra running didn’t really start until sometime around the 1970s.
AN ULTRAMARATHON IS BORN In 1977, the Run to the Sun race began as a personal challenge between a few people who wanted to see if they could run to the top of a Hawaiian mountain from the beach (36 miles). Hawaii also had the Schofield 50 Mile, a road race, and was home to the first Ironman event in 1978. What was a few nuts running crazy-long distances gained a little steam in the 1980s with more races and a few more competitors. The International Association of Ultrarunners started in 1984 and gained recognition by 1988.
THE RISE OF ULTRARUNNING Throughout the 1990s, more competitors from around the world caught the ultra running bug. As our worlds became increasingly technological and comfortable, more people realized the allure of facing a real challenge—something that is at times ugly and gritty and seemingly impossible. More people joined the ranks, and more cities became home to ultra distances. More races added ultra distances because of the demand. Now they’re practically everywhere.
WHO RUNS ULTRAMARATHONS? Statistics from 2017 show that more than 48,000 finishers completed an ultramarathon. That’s far from a handful of crazies! And ultras are increasingly something people of many levels experience can do. Sure, you have to have the endurance to keep going for several hours, but people run, walk, and employ all kinds of strategies and types of gear to 12
cover that many miles. The future of ultras looks bright as participation increases, and as more people unplug from “reality” to see the real world in a new way.
SO YOU WANT TO RUN AN ULTRAMARATHON How does someone get into running ultra distances? I’ve frequently heard the “slippery slope” story. You know, someone started off with a shorter race or a half marathon. Someone ran cross country back in school and then fell off the wagon in their 20s. And so on. But then, after completing one or more of these conventional races, they realized that they wanted to go for a longer distance and started training. There is the odd person here or there who starts with a marathon or more, but that’s especially rare. So in general, the idea is that you start with a good base and just train up to longer distances. It’s the same concept as training up to a half or full marathon, but you keep training for longer distances. Depending on where you’re starting as far as skill level, you might take 16 weeks or you might make it 6 months or more. That’s up to you. Places like Runner’s World, Active.com, and Competitor all have easily accessible training plans. If you’re seriously considering an ultra, check out some of these plans and start thinking about what style is right for you. You’ll want to get serious about building your aerobic base and using a training schedule to set you up for ultra success. Don’t take the challenge lightly, have some good professionals in your corner (like a physician who works with athletes and a massage therapist), and enjoy the insanity that is ultrarunning!
THE ULTRA-FUTURE So, what’s next for ultramarathons? Well, the longest certified foot race is more than 3000 miles and takes place over 52 days: the Sri Chinmoy Self-Transcendence 3100 Mile Race. That’s not an outlier: there are ultras that run through desserts, over mountains, and across hundreds of miles of road. I guess all that’s left is underwater, right? Okay, not quite. But people will keep pushing their limits, that’s for sure.
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SPORTS MEDICINE FOR THE ELITE SPORTS MEDICINE FOR YOU AND ME 1301 Camellia Blvd, Ste 102 | Lafayette, LA 70508 (337) 233-3201
ARE YOU CUT OUT FOR
EXTREME FITNESS? Megan Eimers Extreme fitness has taken off in recent years, with programs such as CrossFit and P90x pushing fitness enthusiasts to their breaking point. While many of us revel in the feeling of conquering a tough workout, it does beg the question; how much is too much? There is nothing wrong with stepping outside of your comfort zone and pushing yourself to break new personal records. Still, extreme fitness isn’t for everyone. How do you know if extreme fitness is right for you? Before you sign up for an adventure race or enroll in a brutal HIIT workout, here are a few tips to keep in mind as you test your body’s true limits:
IDENTIFY YOUR FITNESS GOALS
Before you dive into an extreme fitness program, it’s important to know what your goals are. Is your goal to challenge your body and mind? Or is it to find a fitness routine that you can do for the long term? If it’s the latter, then be aware that extreme fitness is generally suited towards those who are relatively young. Although there are some older folks who enroll in adventure races, they are few and far between. However, if your goal is to get into the best shape of your life and you’ve been cleared by a medical professional, then extreme fitness is worth trying. Whether you want to lose a few pounds or simply switch up your workout regimen, extreme fitness is a great way to accomplish your goals.
KNOW WHEN TO LISTEN TO YOUR BODY
You’re working out when suddenly, you begin feeling some discomfort. Do you push through the pain or listen to what your body is trying to tell you? Even experienced athletes have trouble recognizing “good pain” versus “bad pain.” With extreme fitness workouts, listening to your body can be particularly challenging. The atmosphere can sometimes be too motivating and cause some people to push themselves too far. For a fun and positive experience, it’s essential that you listen to the signals that your body is sending you. The last thing you want is to be sidelined for weeks with an injury that could have been avoided.
FIND YOUR LEVEL OF “EXTREME”
One of the reasons why CrossFit and other extreme fitness programs get a bad reputation is that they aren’t always beginner-friendly. What is “extreme” to a beginner is probably not going to be too difficult for a hardcore Marine, and those who try to match their level of intensity are asking to get injured. Before you sign up for an adventure race or that brutal gym class, know what your limits are. Then, remind yourself each workout that you are competing against yourself—not others.
CHOOSE A GOOD TRAINER
Extreme fitness routines are more dangerous than your standard workouts. As such, it’s important that you find a trainer that knows what they’re doing. A good personal trainer isn’t a jack-of-all-trades. Rather, they are trained in a specific area and have the certification to prove it. Don’t be afraid to ask for proof of this certification! With the right trainer, you can reach your goals faster and more safely than you would on your own. For beginners, this is a great way to introduce extreme workouts into your fitness regimen before jumping into something more intense, such as the Tough Mudder or a marathon.
DO YOUR RESEARCH
Extreme fitness is a trend that has swept the country in the last few years. Today, there are many types of grueling workouts that can be done in groups or solo, at the gym or in the comfort of your own home. It’s less of a matter of whether you’re cut out for extreme fitness and more of which type is best for you. Some will find training for a marathon to be a rewarding experience, while others prefer short-but-intense HIIT workouts. Search around and explore different types to see which ones meet your fitness goals and personal needs.
LOUISIANA ORTHOPAEDIC SPECIALISTS IS PROUD TO WELCOME DR. BEN BARONNE TO OUR TEAM Lower Back Pain Doesn’t Have To Mean Surgery DR. BEN BARONNE
Back pain. A common ailment. Many over the counter remedies spend millions of dollars with flashy TV ads and spokesmen trying to convince you they have solution. Occasionally, it is not a short term problem. Instead, it is a painful spine disorder. The good news, though, is most people can be successfully treated using nonsurgical measures. As a spine specialist, the first step to recovery I recommend usually involves physical therapy, which provides an exercise program that individuals can continue on their own at home. These non-surgical measures also include x-ray guided procedures that can take only a few minutes. More often than not, I can identify the problem source of low back pain, including annular fissures in the vertebral discs, facet joint pain, and sacroiliac joint pain. In patient’s age 55 and below with low back pain, the most common source of pain is non-healing annular fissures in the vertebral disc. Let me explain. Visualize a small circle surrounded by a larger circle. The larger outer circle is tough, like the tire of a car, while the center is soft like jelly in a donut. Discogenic low back pain can occur when individuals develop fissures in the tough outer ring of the disc. An interventional procedure called a transforaminal epidural steroid injection is used to deliver steroid medication very precisely to these disc tears, which has been shown to provide patients with significant back pain relief.
In patients 55 years and older, the most common source of low back pain is facetogenic or sacroiliac joint pain. While each intervertebral disc bears about 70% of the compressive forces on the spine, the facet joints account for the other 20-30% of compressive force support. Actions such as leaning back or twisting can lead to arthritis or inflammation in these facet joints. Facetogenic pain can be treated with a procedure called a radiofrequency ablation, in which the nerves that provide sensation to the joint are lysed. On average, this procedure can provide 9 months of relief, as it takes this long for the sensory nerves to grow back. Then there is sacroiliac joint pain. This is the constant pain in the upper gluteal/low back region. There are some patients, who have had prior lumbar fusion surgery or who have altered the way they walk, where excessive strain and movement can occur through the sacroiliac joint causing it to become painful. For these patients, we can treat this with a steroid injection into the joint or a radiofrequency ablation of the sensory nerves that supply the joint. Back pain isn’t something to downplay, especially when it has lingered around for weeks, but with non-surgical intervention by our team at Louisiana Orthopaedic Specialists, we can help you get back to a normal routine. If a non-surgical intervention fails to alleviate your lower back pain and your lower back pain does require surgery, I can work with our team to have a clear diagnostic plan. Call 337-235-8007 today for an appointment.
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LAFAYETTE NEW IBERIA EUNICE
Dr. Damien Chaisson, DC,
Extreme racing means something different to everyone. Some think a 10k run is extreme, while others find a marathon or a triathlon to be extreme. A level above a marathon is an ultra marathon (a race more than 26.1 miles, and typically done on a trail), a true test of endurance to many. The infamous Iron Man triathlons are held all over the world. A half Iron Man encompasses 70.3 miles, while a full Iron Man is 140.6 miles of fun. The Iron Man World Championship for this series is held in Hawaii each year, with winning times ranging in the 9 to 10 hour time range. Other endurance races that are not strictly running are obstacle course races. These types of races have grown in popularity over the last few years to not only include Tough Mudder and the Spartan Race, but several other types of mud and obstacle courses of varying distances and difficulty. While each of these are difficult and requires months of training and planning to be able to complete, they are not the most extreme form of racing. That is my opinion, and in this article itâ€™s what counts. So, what is the most extreme race out there? A race that few people have heard about, and even less have completed, is the Patagonian Expedition Race. This is no simple race by any stretch of the imagination. This race consists of teams of four and each edition of this race has a unique route, meaning it is never the same race from 16
year to year. It is an adventure and exploration of one of the most untouched and isolated places in the world. This race takes competitors over plains, mountains, glaciers, native forests, swamps, rivers, and lakes, with minimal guidance or assistance. Racers must rely only on their team, minds, and stamina. Disciplines of the race include trekking, climbing, kayaking, mountain biking, running and navigating over hundreds of kilometers with only things you can carry to help. The race is not held every year, the last event was held last year (2016). Team GODzone Adventure took the title with a race time of 5 days: 22 hours: 25 mins. And yes, that is correct, the winning time was 5 days, almost 6 days. Just to give you an idea of the difficult nature of this race. Second place took 6 days: 13 hours: 26 minutes, about 15 hours behind the first place team. This is the type of thing that not everyone can just sign up for and train to do. The consequences of not being prepared for a race like this could be life threatening. This is a life changing race and one of the most extreme events in all the world. Before taking on any race or fitness test, it is vital to check with your doctors (yes, more than one) that your body and mind can undertake the stress of not only the race, but the training involved to prepare.
Two days of riding 10 to 100 miles each day Not to mention the beer and food
Saturday, Oct. 21 11:30AM - 6:00PM
Trail Feathers Bike Ride: 25-40 miles with option to paddle (EVENTBRITE) Paddle to the Party: Float trip from Poche Bridge to the festival Raffle to win a kayak! (Wilderness Systems Tarpon 1200) Artisans and Activities for the Kids/Food and Beverages Bird Costume Contest for cool prizes!
Parc Ponts des Pont Breaux â€˘ Breaux Bridge
361 DEGREES LAUNCHES THE NEW MERAKI AT
2813 Johnston St Lafayette, LA 70503 (337) 232-8212 South College Shopping Center
The newest addition to the lineup is the 361-Meraki. A one shoe quiver for neutral runners built to perform at all distances and at all speeds. The 361-Meraki will ensure that your first mile feels just as good as your last. The upper forefoot is a seamless engineered mesh. A FitzRite pattern and placement of TPU film in the midfoot works to secure the shoes fit and alleviate any unnecessary motion. To remove stress to the top of the foot and ankle we built the Pressure Free Tongue. It has an anatomically designed pattern of super soft material that alleviates any pressure or friction during your run. Super comfortable. Under the hood, the midsole includes a full bed of coated QUIKFOAM for enhanced cushioning and responsiveness. To protect and assist you during the gait cycle, 361 designed the QUIK SPINE. This carbon fiber plate acts as a stabilizing force during mid-stance and helps maintain the integrity of the shoe. The Meraki also features a full ground contact outsole that gives you a very stable platform and larger base for acceleration. A team of bio-mechanists were enlisted to design what we call the QUIK flex 4foot. These flex grooves mimic the natural motion of the foot for a more balance toeoff and a smoother more natural running experience. Meraki is a Greek word meaning â€œto put heartfelt purpose and soul into somethingâ€? and 361 Degrees has done that here. The commitment is simple: Continue to challenge the status quo, engage the athletic community and provide the best performance product that keeps us all going One Degree Beyond. Visit TRI RUNNING as the exclusive 361 Degrees retailer in Lafayette, LA and try on a pair of the new 361-Meraki.
2813 Johnston St Lafayette, LA 70503 (337) 232-8212 South College Shopping Center
Orangetheory coach How did Orangetheory get started and what is Orangetheory fitness?
In 2010, Ellen Latham started Orangetheory fitness in Fort. Lauderdale, Fl. Ellen then became the third fastest growing woman-based business! Orangetheory is a 1 hour, full body workout, focused on training Endurance, Strength and/or Power. We use Heart Rate Based Interval Training, which burns more calories post workout than a traditional exercise. When wearing our Heart Rate monitors, your real time results are displayed on large screens throughout the studio. Intensity is based on your individual Heart Rate zones, making the workout effective for all fitness levels. To top it off, our fitness coaches lead the workout to prevent you from over or under training. 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, Excess Post-Exercise Oxygen Consumption, 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 a interval training, science based workout. Your heart rate info, calories, and zone color are displayed 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. We provide “Options” for the individual who may not be able to use the treadmill due to orthopedic issues by placing them either on a elliptical / strider or bike. If using the “options” the member is still able to reach his / her desired goals with the guidance of Orangetheory’s fitness coaches.
COACH SARA’S 5 “ORANGETHEORY TIPS” FOR BECOMING OUTSTANDING INSIDE ORANGETHEORY: 1.
“Get uncomfortable” as we like to say. In order to be outstanding, we as humans must get comfortable with being uncomfortable. That’s what OTF is all about. Change occurs in the “Orange World,” as I like to say.
“Don’t skip Strength days” Resistance training increases physical capacity, appearance, and body composition by increasing fat-free mass. These are the days where we focus on strengthening up the lower body by working with Incline and speed.
“Allow REST days” The body needs 48-72hrs to repair muscle tissue. We recommend 3-4 days of OTF per week.
“Fuel is nutrition” What you put into your body is what you’ll get out of your body. Consume a blend of simple and complex carbs to kick-start your energy while keeping a steady release of energy going during your workout. Ex: Toast with banana, yogurt with trail mix, or oatmeal with fresh fruit.
“Never Quit!” Remember, we are humans and humans have “off” days. If you’re usually a jogger/runner and you notice that you are having a “off” day, transition into a power walker, but do not quit. This is normal and part of the process of becoming outstanding! “The harder a situation is, the better the outcome will be.... press forward.”
~ Coach Sara 20
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Less is MORE
Lizzie Ellis NASM-CPT, CF-L1, Pn1
So, you just joined a CrossFit gym and you’re in love. It’s kicking your butt, but in the best way possible. You leave every class feeling like a fitness god or goddess and convinced you’re destined for the Games. You’re losing weight and feeling better and your clothes are fitting looser. You love it so much you start going twice a day. You start combining hardcore lifting sessions with a couple metcons after to make sure you’re extra beat. You just want to get better. You start following a competitor’s training program the likes of Rich Froning or Katrin Davidsdottir. Your onehour session is now 2-3 hours. A few weeks or even a couple months in you’re still making progress, but then all of a sudden the progress stalls. You’re feeling tired and grumpy all the time, everything hurts, you’re not losing weight or getting stronger. You refuse to listen to your coach’s advice to back off a bit and focus on recovery. Then one day you’re doing a nasty power clean EMOM and three minutes in you feel and hear something pop in your shoulder followed by a terrible pain. Congratulations! You’ve just torn your rotator cuff and will be out for 6 months. Goodbye, strength gains! Hello, potential weight gain and slight depression because you can’t workout and just want to sit in the dark and eat Oreos and pout. Guess what? This could all have been avoided by training smarter instead of harder. High intensity exercise like CrossFit is popular for a reason. It works and it’s pretty fun. Many people get hooked on the high they get from tackling a tough, soul crushing WOD. It sucks while you’re in the middle of it, but sure does feel good when it’s over. This especially happens to beginners and even more so for people on a mission to lose weight. Weight loss usually happens fast at first in people who were previously sedentary and that can provide a huge boost of motivation. Beginners often think that the more they do the more weight they’ll lose and the stronger they’ll get.
While “do more get more” might seem to make sense, that’s not the case when it comes to fitness and our bodies. Exercise is a stressor. A good stressor, but still, it puts stress on your body’s endocrine, nervous, cardiovascular, muscular and skeletal systems. If you continue to stress all of these systems more and more without recovering in between your body will eventually rebel. It will keep up for as long as it can, but eventually it will quit. It might be an injury or it might be adrenal fatigue. Both will knock you out of the game for a few months. High level, elite CrossFit Games athletes train for a living. It’s their job. They have a team of coaches specializing in weightlifting, gymnastics and aerobic capacity, not to mention massage therapists, chiropractors, nutritionists and other support staff making sure their training is efficient and effective, they’re staying healthy and properly recovering. Trying to take on their level of training while working a full-time desk job, supporting your family and having a social life isn’t realistic. While you might be able to keep up for a little while, you will eventually crash and burn. You likely aren’t devoting the same attention to recovery as you are to training and it will come back to bite you. As a coach, I’m not impressed by how many workouts you can do in a day. I’m impressed by the intensity you’re able to give in each of those workouts. If you’re half-assing all of them then what’s the point? You aren’t getting any better or more fit. I don’t care if you can snatch your body weight if it looks like crap. I’d much rather it be lighter, but beautiful. I’ve annoyed many an athlete in my class making them take weight off their bar. Most of them have thanked me later. Exercise is a science and that means we know how to apply it effectively and how it can go wrong. It’s all about progression and adaptation. Think of it like school. You can’t advance to fourth grade before you’ve mastered the reading and math skills required in third grade. You can’t start
You love it so much you start going twice a day.
adding weight to your barbell until you’ve shown efficiency in the movement with no weight. From there you can gradually build intensity whether it’s increasing the weight or doing a workout faster than you could before. The next step would be to add volume, but it shouldn’t come at the price of intensity. Another consideration would be to really look at your goals. Are you training for a competition that’s going to require you to do five workouts over the course of two days? Then you might need to do some long training sessions that challenge your ability to recover between workouts and keep up the intensity. This type of training should be reserved for the more experienced athlete, not a beginner. Are you training to lose weight, be healthier and move better? Then give it all you got in one workout several days per week. The rest of the time? Focus on recovery. Keep up with your mobility, get enough quality sleep each night and work on improving your nutrition. Eventually, you might want to get more competitive and you’ll already have the other tools in place to be able to increase volume while maintaining intensity and avoiding injury. If you’re going to take on an intense exercise program like CrossFit you have to check your ego at the door. I don’t care if you’re a former collegiate athlete who could easily power clean 225 back in the day. It means nothing if you’ve been a couch potato for the last 20 years. Likewise, if you’ve been running for years and consider yourself “fit,” but can’t properly do a squat or deadlift then we’re still starting with the basics no matter how fast your mile time is. Respect the program, your coaches and your body and you’ll reap the benefits.
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The Art of NOT QUITTING
Fawn V. Hernandez Photo Credit: Tomas Orihuela
Running goals take a huge investment of time and energy. Because of this every athlete has the desire to throw in the towel in the middle of the training season or during a tough race. How do we move through these valleys?
FIND YOUR TRIBE
The biggest contributor to pushing through those tough periods is understanding the “why” behind setting a goal from the beginning. What was your reason? Health and fitness, spiritual, to make new friends, or to test your limits? Maybe to travel to another part of the world? For me, ultra running provides all of these but ultimately it reveals me to myself in a honest and real way that I don’t always get in my day to day. When thoughts of quitting lurk in the shadows I remind myself of this and it offers a fresh perspective and a boost to keep moving forward.
The solitude of running attracts many people to the sport while others enjoy the social aspect of group runs. When training for a challenging goal it’s helpful to incorporate both miles alone and shared miles with friends. The moments of solitude teach you to tap into your own strength and grit. Social running reminds you that striving for a challenging goal is difficult for everyone, can offer distractions from your temporary suffering and can even push you to run stronger than you previously thought possible. The other huge benefit of running with friends is they help hold you accountable. When you alarm goes off at 4 a.m. it’s easier to slip out of a warm bed if you know people are counting on you to show up. Ultimately, the longer the race distance the more comfortable you’ll need to be running alone. Keep that in mind when setting your goal!
THE BIG QUESTION
Your training will not go perfectly. Life does not go along perfectly. Expect set backs then adapt when they arise. These “opportunities for growth” can provide the biggest gains if you allow them to. I know that sounds particularly rosy but consider this: Penicillin, the Pacemaker and even the Slinky were all discovered accidentally. Running is a highly mental sport and your ability to adapt to injury or life happenings positively transfers to your running.
Do you ever find that when a negative thought shows up it seems impossible to NOT focus on it? Mantras, which are a statement or slogan repeated frequently, are a great way to shift your focus when those pestering pleas to quit pop up. Here are a few that work well for me: “I GET to do this.” “One step at a time.” “This is temporary.” “This isn’t hard; this just is.” “I don’t get tired.” This last one is more of a joke and makes me laugh during a hard run. I’m the grandma in my running tribe because I regularly go to bed early and this mantra reminds me to not take running so seriously.
REDUCE DECISION- MAKING
It’s well documented that our decision making skills start to dwindle as we tire, which, in this case, can mean quitting a race or cutting a training run short simply because you are tired. The less decisions you have to make the fewer opportunities for you to self sabotage your finish or training. A run/ walk routine can help keep you moving forward when you otherwise may wallow. This is particularly useful at the ultra distances since walking at different parts of your goal race is likely. For my 100- mile race in December I plan to utilize a 20- minute run, 5- minute walk strategy. When practicing this during training runs I find I don’t analyze the suffering going on as closely. I have a plan that I just have to stick with which allows me to let go of constantly wondering if I should walk or stop all together.
Photos Courtesy of Arthur Tait
Additionally, when you have a solid training plan laid out the question shifts from, “Will I run today?” to “What am I running today?” That shift reduces the likelihood of emotional decision- making based on a tough day at the office or other life stressors.
If training is consistently miserable and you aren’t enjoying a moment of it take a step back and assess. Miles, speed work, early mornings, missed events, shortened social hours and time away from your family are trying but you should feel like it’s worth it at some point. Are you exhibiting symptoms of overtraining? Is this the right time to train for your goal? At the end of the day you should gain something from the struggle; it shouldn’t be a beat down for a whole training season.
E T H O D S
RECOVER FROM EXTREME FITNESS
A recovery routine should have just as much planning and preparation as your workout routine. Without proper recovery regimen, you are at a much higher risk for serious injury. Thanks to the professionals at Rehab Xcel Physical Therapy & Sports Medicine in Eunice, here’s a list of ways to recover and avoid injuries from extreme workouts.
1 GET ADEQUATE REST With extreme fitness, you are exhausting all of your energy. Without proper resting time, it will only increase your chances of injury. Additionally, compensating for muscle fiber damage and returning to the gym prematurely will increase your risk for injury potentially sending you in for physiotherapy. According to research, 24-72 hours is recommended between extreme workouts.
2 DON’T SKIP PROPER NUTRITION For your post-workout be sure to prepare snacks and meals that are filled with protein. Protein is required to rebuild muscle tissue and to supply the building blocks for various cells, tissues, enzymes, and hormones. Since your muscles are the major source of energy, your pre-workout should include an adequate amount of carbohydrates, as well as protein. Please consult your doctor or a nutritionist for the best program for you.
3 DRINK! Drink lots of water, not booze, before and after intense workouts. If you partake in intense exercise while dehydrated you can cause greater damage to muscles and reduce the body’s ability to repair itself. For post-workout, consider a muscle recovery drink. They provide an immediate, easily-digested dose of protein and carbohydrates to worked muscles. Look for a brand that provides 15 and 20 grams of protein and approximately 30 grams of carbohydrates in a serving.
4 MASSAGE A good, well-performed massage helps break up scar tissue and reduce stiffness associated with muscle repair, to get right down to business, look up a local massage therapist or physical therapy clinic with one on staff. If it’s deemed a medical necessity, it could be covered by insurance (but don’t hold your insurance company to the advice coming from us). If regular massages are out of your budget, you can still get the benefits of a massage from a foam roller. By
LAURIE DRIGGS FONTENOT & THE STAFF OF NINETY-TWO WEST CO-AUTHORS: MICHAEL W. DRIGGS, DPT, ATC ANGELLE F. DRIGGS, LOTR slowing rolling over various areas of your body, you’ll help break up adhesions and scar tissue and speed up the healing and recovery process after your workout. Bonus: Starts as little as $20.
5 PRACTICE RESTORATIVE & YIN YOGA While restorative yoga focuses on restoring bodies with particular ailments, yin yoga works deep into the connective tissues to activate change at that deepest level. Looking for a local spot to practice? Check out the schedules at Om At Home Yoga or Yoga Garden for your next opportunity to lay out your mat.
6 STRETCHING Although yoga is stretching, we realize not everyone is “into” yoga, but a runner or cross-fitter needs to consider stretching as a part of their regime. This includes before and after workouts.
7 SCHEDULE CRYOTHERAPY SESSIONS Cryotherapy sessions are considered a much more efficient method to muscle recovery than a traditional ice bath. The process exposes the body to extremely cold air for a short period of time, causing blood to be shunned to the core, where it saturates the organs. The process is cleansing, detoxifying and oxygenating the body by decreasing inflammation and fatigue and improving muscle recovery and muscle strength.
8 ICE OR HEAT? ...that is the question. Most injuries start with inflammation, so icing right away can help. Keep cooling sessions to no more than 20 minutes at a time to prevent frostbite or other skin damage. If you’re still hurting after two or three days, try switching from ice to a heating pad, which will increase blood flow to the affected area and speed healing.
9 CALL A PROFESSIONAL! This sounds like common sense, but it must be said … if you feel ongoing pain from the same exercise, you may be doing it wrong and should stop. And if you’re feeling the same or worsening pain through any exercise or at rest, call a doctor or visit your local physical therapist. It’s not worth making the injury worse.
It’s all about helping people get fit and stay fit. Louisiana Family Fitness Center, located in Opelousas, provides all of your fitness needs in one energized, healthy, and family-centered facility. The fitness center has served residents of Acadiana for more than 20 years. With more than 12,000 square feet, Louisiana Family Fitness Center can accommodate any fitness goal, regardless of age, body type, or experience. Amenities include fully-equipped weight and cardio rooms, two heated pools (indoor and outdoor), tennis, racquetball, tanning beds, a full-service juice and snack bar, child care, certified personal trainers, massages, and much more. A variety of group exercise classes – 47 per week – are also offered for fitness center members. Whether you are new to the fitness experience, or currently live an active lifestyle, Louisiana Family Fitness Center has all you need to keep your workouts fun, challenging, and productive.
Find class and membership information at: LouisianaFamilyFitness.com or on Facebook at facebook.com/LouisianaFamilyFitness.
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Yoga for Athletes
For some, Yoga may seem a bit soft. After all, youâ€™re often sitting on a soft surface while moving slowly to positions, often with the sounds of the ocean accompanying your moves. And as an athlete who is used to running at your VO2 Max or doing muscle-ups until your body screams at you to stop, you quite possibly look at Yoga as one of those things that non-athletes do. Well, if you find yourself thinking like those described above, it is time to think again. Not only is Yoga for athletes, but when used in conjunction with your regular exercise regimen, it has the power to make you a better athlete.
WHAT IS YOGA? Yoga is a practice that has been around for thousands of years, with many methods or limbs associated with it. Most people nowadays, practice what is called asana (the third limb) which is a practice of physical postures that are designed to purify the body and provide physical strength and stamina.
HOW CAN YOGA HELP ATHLETES? Yoga focuses on strength, flexibility and breathing - all things that are essential for athletes to perform better. But, thatâ€™s not all. In fact, a study published by the US National Library of Medicine National Institutes of Health found that a regular yoga practice increases flexibility, balance and whole body measures, therefore enhancing athletic performances that require these characteristics. The study also found that practicing yoga decreased blood pressure, blood lipid values and BMI. It was found to enhance muscle torque, increase in handgrip strength, decrease low back pain, delay the onset of muscle soreness following strenuous activity, increase flexibility and balance, and improve cardiovascular performance. Yoga was also linked to improvements in mental health, reducing in anxiety and depression, and enhance motivation. 28
Again, all things listed are key factors in improved athletic performance.
ARE ALL YOGA PRACTICES THE SAME? While the practice of Yoga in itself is beneficial, there are certain moves and routines that cater to specific sports/ physical activities. For instance, if you are a long distance runner who is using Yoga as a recovery tool, you will want to do milder, static practice. However, if you are a runner who is looking at Yoga for the aerobic and cross-training benefits, then you may want to try sun salutations and The vinyasas. On the other side of the exercise spectrum, those who lift weights or do Crossfit, you might want to try doing poses like the crescent lunge, lizard pose, and seated forward fold. These will stretch the legs, groin, and hip flexors, chest, and shoulders, and even release spinal tension that is often a result of lifting heavy weights.
IS YOGA A REPLACEMENT EXERCISE? Now that you know many of the benefits of Yoga, you should also be aware that it should be used as a supplemental practice to your other athletic and fitness regimens. If you want to become a faster runner, you need to run fast. If you want to lift heavy weights, you need to spend time in the gym. By consistently practicing Yoga along with your chosen sport, it will enhance your ability to perform better for longer periods of time, and with more flexibility, strength and focus.
HERE ARE A FEW TIPS TO GET STARTED WITH YOUR YOGA PRACTICE: ++ Set aside ten to fifteen minutes per day ++ Be patient with yourself as you learn new poses ++ Acknowledge your improvements, big or small ++ Challenge yourself to keep it exciting ++ Be consistent
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A FEW POPULAR WODS
Along with the meteoric rise of Crossfit within the athletic community, Crossfit workouts, or “WODs,” have become increasingly popular for both athletes and non-athletes alike. With grueling, high-intensity workouts completed in a relatively short amount of time, Crossfit is appealing to anyone who is looking for a quick and efficient workout. With the introduction of the Reebok Crossfit Games in 2007, the public became more aware of the Crossfit community and more eager to participate in the growing movement. The Crossfit community has compiled more than 200 named workouts since it’s creation in 2000 by Greg Glassman and Lauren Jenai. Although many boxes rotate WODs on a daily basis, a few have consistently stood out as the most popular among athletes and trainers.
F R A N
By far the most popular, and most hated, Crossfit workout is the “Fran.” With a lethal combination of thrusters and pull-ups, this challenging workout is not made for the weak of heart. This for-time descending workout moves quickly from a high number of reps to a low number and is crafted to be a high-intensity workout completed within a short period of time. Fran is popular among many Crossfit boxes due to this short spurt of high-intensity.
21-15-9 ǃǃ 21 THRUSTERS ǃǃ 21 PULL-UPS ǃǃ 15 THRUSTERS ǃǃ 15 PULL-UPS ǃǃ 9 THRUSTERS ǃǃ 9 PULL-UPS 30
C I N D Y
The “Cindy” WOD is one of the most popular and commonly used benchmark WODs in the Crossfit community. All three exercises are completed using only your body’s weight in an AMRAP, or “As Many Rounds As Possible,” format. Using this method, your score for the workout is the number of rounds and additional reps you complete. This WOD is popular among Crossfit athletes because it uses no additional equipment and can be done almost anywhere with a pull-up bar.
20 Minute AMRAP ǃǃ 5 Pull-ups ǃǃ 10 Pushups ǃǃ 15 Air Squats
F I L T H Y
F I F T Y
The “Filthy Fifty” Hero WOD is by far one of the most challenging and will-breaking workouts in the Crossfit world. With a series of 50 reps of 10 movements, this lengthy for-time workout is enough to test even the most seasoned athlete. The “Filthy Fifty” is popular among the Crossfit community as a benchmark workout, one that athletes will use for years to come to track their fitness progress. It’s popular among beginners as well, as it can be easily modified with fewer reps to make it more reasonable for first-time Crossfitters.
MURPH ǃǃ ǃǃ ǃǃ ǃǃ ǃǃ
FILTHY FIFTY ǃǃ ǃǃ ǃǃ ǃǃ ǃǃ ǃǃ ǃǃ ǃǃ ǃǃ ǃǃ
M U R P H
The “Murph” Hero WOD was created to honor the fallen Navy Officer, Lt. Michael Murphy. This challenging and time-consuming WOD is popular among many Crossfit boxes as a way for their athletes to honor and remember our country’s veterans on Memorial Day and Veteran’s Day. The Murph is completed for time and often in a group setting due to the length of the workout. Athletes are encouraged to bring and wear weighted vests and cheer each other on as they fight to complete this brutal WOD.
50 Box Jumps 50 Jumping Pull-ups 50 Kettlebell Swings Walking Lunge (50 steps) 50 Knees to Elbows 50 Push Press 50 Back Extensions 50 Wall Ball Shots 50 Burpees 50 Double Unders
Run 1 mile 100 Pull-ups 200 Pushups 300 Squats Run 1 mile
As the popularity of Crossfit spreads internationally there will likely be a resurgence of creating fresh WODs to keep up with increasing demands for high-powered challenging workouts. Who knows what the average Crossfit WOD will look like a month, let alone a year or two, from now?
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MULTIPLE TRIATHLONS IN A YEAR Dena Eaton It is inevitable that once you race your first triathlon, you’ll catch the “bug.” Whether that means that you love the camaraderie of triathlon or your competitive nature had just found its niche, chances are you want to add a few more A races (the most important ones) to your next season. And while not everyone can do 5-6 Ironman a year as professional triathlete Hillary Biscay has been known to do (and with many podium finishes), with proper planning you can easily schedule a few A races over the course of next season. There are a few things to think about before you pack your calendar with events however: FIRST: HOW MUCH TIME DO YOU HAVE TO TRAIN? To “up your game” you’ll need, at the very least, to be consistent with your swim, bike, and run training. While having the time to add a bit of mileage is usually beneficial, it’s not necessary. If you are already pressed for time, adding extra training and more than one important race into your schedule may tax your body, which may lead to injury or burnout. Burnout is sometimes season ending – pick your battles. SECOND: HOW MANY CAN YOU AFFORD TO DO? Triathlons are not inexpensive. Before you run out and register for all of your bucket-list races, look at the total cost of travel: hotel, bike shipping fees, transportation, and even meals. What seems like a $200 race will quickly add up if you don’t have a budget. And while this is not important to everyone, it should still be something to think about. Don’t go into debt over a race in another state when there may be one equally as challenging and fun right in your backyard. THIRD: WHAT ARE YOUR FAMILY COMMITMENTS? When putting together your race calendar, don’t forget about other obligations, such as your family. It is common for the triathlon “bug” to take over and cause tension especially between partners when both do not race. Be sure to put your family first. As much fun as triathlons are, they really are “just races.”
RECOVERY. While training is important, when you are packing in multiple races, recovery is equally so. While triathlon tends to attract type A people, who want to squeeze a workout into every last minute of each day, it is actually far smarter to show up at a race slightly under-trained rather than showing up and feeling tired and sore from not taking enough rest time. Better to have a little extra in the tank than to have used it all getting in that last 100-mile ride the week before. The balance between training and recovery and maintaining fitness without feeling burnt-out comes with Periodization training. WHAT IS PERIODIZATION? In simple terms, it is a way of sorting your training into “periods” each of which helps you to focus on a specific goal. For instance, training for a season usually begins with endurance and skill training, moves to speed work, and then there is a slight over-reaching period followed by a taper – the last bit of recovery before an A race. In other words, it is better to plan a season with several “periods” and have each culminate in an important race, than it is to keep training at the same level throughout the year. When you set up your schedule, I recommend looking at Joe Friel’s Triathlon Bible. This book is the gold standard of how to organize a training program. While periodization training generally revolves around those A races, it doesn’t prevent you from toeing the start line at any time during the year. But be sure to make those races the B and C races and not expect them to be your best days. Use them as training races. They may be a great opportunity to finesse your transitions or to work on a negative run split. Make them fun and try different types of races. How about trying a duathlon or a rough water swim. In the winter, put on those layers and try a ski-bike-run triathlon. The more you race the more experience you gain and the better prepared you will be for your A races; just be sure to make all the time and effort fun.
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Help! My Child is Going Through Puberty.
Amy Broussard Watching your children grow up and become responsible adults is a true blessing for all parents. However, it is a long road for a parent to guide their little one from “sweet child” and “responsible adult.” And puberty is one of the major stops along the way. Talking about changing bodies can be an awkward experience for some parents. You have to talk about things like hair growth, stinky sweat and menstruation. Yikes! Even though you feel a little uncomfortable, hold on to the fact that your child needs to know what’s coming so that they are prepared when it happens. And they need to know that it’s okay to ask you questions. When children experience puberty, they go through many changes both physically and emotionally. It’s important to open the lines of communication early. According to the Robert Crown Center for Health Education parents should follow these steps: Invite your child to a conversation with you. Assess your child’s readiness. Share facts and values with your child. Invite your child to share his/her feelings, thoughts and/or concerns. Ask yourself, “What does my child want and need from me?” and “What do I want from my child?” Check back with your child frequently to double check his/her understanding and keep the conversation going. And remember, having this conversation doesn’t have to be awkward. There are local resources right here in Acadiana that can support you. Woman’s Foundation offers puberty classes year-round to help parents start the conversation with their child. This allows your child to get the facts from a third party and gives parents the opportunity to have an open discussion about this important life event.
Growing up is hard, we can help. Body Talk is a class that provides age- and gender-appropriate information and covers the basics of puberty for young adolescents. This class is perfect for children currently going through puberty or children who are showing the first signs of puberty or have friends who are showing signs of puberty. All classes are offered separately for boys and girls. A parent or guardian must attend.
BODY TALK Girls
BODY TALK Boys
September 26, 2017
November 20, 2017
September 13, 2017
November 1, 2017
6:00 - 8:00 pm
6:00 - 8:00 pm
6:00 - 8:00 pm
6:00 - 8:00 pm
October 14, 2017
December 2, 2017
October 16, 2017
December 12, 2017
10:00 am - 12:00 pm
10:00 am - 12:00 pm
6:00 - 8:00 pm
6:00 - 8:00 pm
October 24, 2017
December 19, 2017
6:00 - 8:00 pm
6:00 - 8:00 pm
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Stand Up for Your Josh Fredieu
Whether we like to admit it or not we all do it. Some do it at home, some do it in the car, some even do it at work. But face it we all sit, and for a lot of us we sit entirely TOO long. That being said, you may want to stand up for this. Sitting has been linked to numerous health problems including: obesity, high blood pressure, heart disease, back pain, muscle atrophy and tightness. One theory on how sitting is linked to these diseases is sitting for a long time causes muscles to burn less fat and blood to flow more sluggishly. Which can be linked to the listed medical problems above. What about back pain? When we sit, we put 40% more pressure onto our spine than when we stand. When standing, we allow the weight of our upper body to be distributed down into our hips and lower extremities, utilizing all those big muscle groups to disperse the pressure. Another reason sitting can be so detrimental to our health is something called adaptive shortening syndrome (aka tight hips). In a prolonged sitting position our anterior hip muscles are in a shortened state likewise our posterior muscles are lengthened and deactivated. This combo is terrible for our posture as well as our quality of life. Here are a few things we can do to help prevent this. Anterior Hip Stretches - such as a runner’s stretch with elevated front foot. Be sure posteriorly tilt your pelvis (tuck your tail) to ensure a stretch of the anterior hip and not extension of our lumbar spine. 36
Glute and Core Strengthening - these are great for re-activating those large posterior muscles that are so important in everyday life. Some examples are a supine glute bridge, side lying hip circles, and multi directional walking in all planes (with and without a resistance band). To focus on core strength, you can perform dynamic planks from push up position and any type of squat or dead lift motion that requires you to brace your core. Break Up Your Sitting - stretching and strengthening are fantastic options for helping to lessen the effects of sitting. However, one of the most important and perhaps the easiest way to prevent these effects is to not sit so long. Try and get up about every 30 minutes or so and walk around. It doesn’t have to be for long just so you’re getting those muscles out of that shortened position, allowing your muscles to work, and letting your joints move. The human body was designed to move, well. Don’t believe me, watch a group of kids at play. When our bodies are running at optimal levels, not stiff with deactivated muscles we too should be able to move very similar to the way of that child. My challenge to everyone is to stand up for your health. ++ Set and alarm to get up every 30 min. ++ Go for a walk outside. ++ Play with your kids on the floor. ++ And above all don’t take this sitting down... MOVE!
THE WORKDAY SURVIVALIST
Everyone deals with work-related stress. Deadlines. Busy days. Unlikeable co-workers. All manageable issues. But what is becoming common is people’s inability to handle work stressors in positive ways. Here are a few tips to handle work stress and help you stay ACTIVE.
IDENTIFY YOUR STRESSORS Saying your work stresses you out is not enough when trying to fix an issue. Being vague doesn’t lead to actively thinking about what is in or out of your sphere of control. A great tip is to keep a diary to track work issues that increase stress. In addition, track your responses. Occasionally, you may see your response increases the stress. Find healthy ways to react.
LEARN TO SAY NO
Over commitment is a real issue within the office. We all want to help our coworker but it should not always be high on the priority list. Especially if that added work takes you away from your personal time. Be respectful and honest about your needs. You can make it up to your coworker another time. Survive the workday. Make the right choices.
GET AWAY FROM THE DESK It is important to find ways to get away from the desk. Stretching and walks around the facility can help you decompress for a moment. Active walk meetings work. Or skip the email to a co-worker and talk in person. Taking yourself out of the workstation can clear and recharge your mind.
Walter Whitfield, Owner
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Cook Book Grilled Flank Steak with Pineapple Relish Now that the weather is beginning to cool off here in South Louisiana I always get excited to spend more time outside. Time outside means firing up the grill! One of my favorite meats to grill is Flank Steak. You can get flank at just about every market or butcher shop these days and it is a very lean cut of meat that is also hard to overcook. Flank is very versatile and can be the star of the show or sliced thin and put into a taco or diced over nachos for the big game. For this recipe I use one of my "go to" marinades and pair the grilled flank with a Grilled Pineapple relish. The final dish is loaded with lean protein and the spicy sweetness of the relish is the perfect complement to the charred beef. At Good Eats Kitchen we pair this with our roasted sweet potatoes and charred brussels sprouts for a protein packed, complex carb lunch or dinner!
Marinated & Grilled Flank Steak
1ea Cleaned Flank Steak (roughly 1lb) 6 oz Mustard & Herb Marinade 8 oz Pineapple Relish 2 Tbs Fresh Cilantro, chopped Process - Massage Flank with marinade and place in food bag or container in the fridge for 4-6 hours to infuse flavor and tenderize meat. Remove from fridge and allow to come up to room temp for 20 minutes before grilling. Preheat grill on high heat and place flank steak on grill. Take care not to knock off too much of the marinade as this will help add flavor and a nice crust to the meat. Grill for 6-8 minutes on the first side then flip meat and grill an additional 6-8 minutes for medium rare. Remove flank from grill and allow to rest 10-15 minutes before slicing. Once meat has rested, slice thinly against the grain. Top with Pineapple Relish and fresh cilantro and serve with your favorite veggies or wrapped up in a taco! Serves 4-6 ppl.
Mustard & Herb Marinade:
4oz Mustard 4oz Lemon Juice 2 Tbs Parsley, dry 1 Tbs Thyme, dry 1 Tbs Chives, dry 2 Tsp Paprika 1 Tbs Granulated Onion 1 Tbs Granulated Garlic 1 Tbs Black Pepper, coarse ground 5 oz Extra Virgin Olive Oil Yield - 12oz Process - Combine all ingredients in a food processor or blender and blend until smooth and well incorporated. Can be stored in refrigerator for up to a week.
Grilled Pineapple Relish:
1 Pineapple, peeled and sliced 1/4" 5 oz Red Bell Pepper, 1/4â€? diced 2 Tbs Honey 1 Tbs Apple Cider Vinegar 1 tsp Red Pepper Flake 2 tsp Black Pepper, coarse ground 3 Tbs Fresh Cilantro, minced Yield ~ 24oz Process - Preheat grill on high for 10 -15 minutes. Grill pineapple slices for 4-5 minutes per side, rotating 90 degrees halfway through each side to get diamond shaped grill marks. Grill long enough to get the sugars in the pineapple to begin to caramelize and the pineapple slices to begin to char but not burn. Remove from heat and allow two cool so the slices are easily handled by hand. Remove core and dice pineapple slices into 1/4" dice. Place diced pineapple and all other ingredients into mixing bowl and mix until well incorporated. Place in cooler for 5-7 days.
Chef Boyer Derise Instagram: @Chefboyerd or @good_eats_kitchen
RECON WOD 2 rounds for time
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Published on Oct 12, 2017