tabata 4 minutes of
tough Proper Posture Fueling the season activeacadiana.com September 2015
TRAIN Like a Saint
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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. Nick Cart, PT, DPT Andrea Andrus Ethan Smoorenburg Katie Frank Megan Eimers Amanda Nyx Raichel Jenkins
Andrea Andrus Founder Opportunistic Exercise Cover Photography: Barry Dolton
On The Cover For all inquiries contact: Andrew Ward email@example.com P.O. Box 80876 Lafayette, La 70598
CONTENTS Aerial Yoga
My First Whole30
Train Like a Saint
04 Letter from Editor 06 Local Events 08 Health Coaching 09 Back to School Tips 10 Join the Movement 12 Aerial Yoga 14 Regenerative Sports Medicine 16 NuBody 17 Mom Says NO Excuses 18 Fueling for the Season 20 My First Whole30
22 Rest & Recovery for a Healthy Mind 24 Common Cycling Injuries 26 Yoga for the Whole Family 28 Proper Posture Through Exercise 30 Tabata: 4 Minutes of Tough 32 Train Like a Saint 36 Chain Rings 38 Active Apps 40 Active Cookbook 42 Upcoming Events
FROM THE EDITOR
o my girlfriend and I rode bikes the other day, with tennis rackets on our back, to Thomas Park for an afternoon of tennis. The bike ride through the city was great (Camellia was actually closed because of the Running of the Bulls 5K) and the afternoon of exercise on the courts was perfect. Afterward, we continued the ride over to Legends for a post-workout beer and conversation. Sitting there, it dawned on me that Lafayette isn’t quite where it needs to be when it comes to outdoor exercise, cycling, or fitness. But it’s getting there. Every day I see new things being done to address this, like the new bike lanes on West Bayou Parkway, or the 121 acres devoted to St. Julien Park in Broussard, complete with baseball fields, tennis courts, and beach volleyball courts. Beach volleyball courts?? Absolutely, yes, we need more of those. Anyway, through this magazine, I feel pretty lucky to have met most of the movers and shakers in the city trying to bring this little city in Louisiana into a better place for fitness and activity. And I’m proud to be a part of it. Even if it is a short bike ride to Thomas Park and Legends for an afternoon beer…
Andrew Ward / Editor-In-Chief
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2015 Emerging Trend: Health Coaching Have you ever tried some type of diet or exercise program? Maybe you lost 10 pounds and then ended up gaining it right back again. Perhaps you have one or two gym memberships… that you never use.
a health coach will work with you to identify the areas in your life that you want to change and then create an individualized plan to get you there. There is no one size fits all solution with health coaching.
You’ve read health books, bought fitness magazines, watched workout DVDs, but still, no long term change! You want to lose weight, eat the right food, have more energy and look great. But, for some reason you get stuck and don’t make the progress you want. It may be time to try a different approach!
Your coach will help you make the best lifestyle and food choices for you, hold you accountable, support you, and guide you on the course to better health. Health coaches make you feel like you have a partner on your journey. They will listen to your concerns, offer guidance and walk alongside you to ensure you accomplish your goals.
If you haven’t heard of health coaching yet, you soon will. Health coaches, also referred to as wellness coaches, are one of the biggest health trends for 2015, identified in a survey by the American College of Sports Medicine’s ninth annual Worldwide Survey of Fitness Trends.
If you are ready to make big, long-term healthy lifestyle goals and are considering hiring a health coach, I advise getting very clear on where you are currently and where you would like to be. There are so many choices and you want to feel confident about the decision you make.
Although there are numerous niches within the field, on a fundamental level 8
Here are my top 5 recommendations for hiring a health coach:
Determine your goals. Losing weight, overcoming illness and eating clean are all reasons for getting healthy, and will be pillars for what motivates to you to stick with your plan. Once you know your initial goals, it will be easier to find a coach that aligns with what you would like to accomplish.
Feel comfortable. Working with a health coach is different than a personal trainer or nutritionist. Coaches are not dealing with just the physical, we look to identify the underlying causes for why you are where you are currently. You need to be comfortable discussing personal issues with your coach.
Understand the cost. The cost of working with a health coach can vary. Understand what the cost differences are if you meet virtually versus in person or if you work one-on-one versus in a group program. Also
There is no reason to spend the time and money on a coach if you aren’t ready to do the work. Many coaches offer 3-6 month programs because it typically takes at least three months to make true, longterm change. Be honest with yourself if you are ready to make a substantial commitment to your health.
Book a free session. Most coaches offer complimentary 15 or 30 minute discovery sessions via phone or Skype. Take advantage of this freebie to see if you vibe with the coach and if you could imagine yourself working with them regularly. You may even learn something you can apply to your life during this call alone! Health coaching is a quickly growing field and is becoming readily available to help people identify and achieve their unique health and wellness goals. I like to remind my clients that although there are many things in life that can’t be changed, you can change what you eat, the way you move and how you think. If you are ready to get healthy and start living the life of your dreams remember that there is a light at the end of the tunnel and you can get there. Good luck!
3 Opportunistic Exercise™ Tips for Back to School TV Activity After a long day at school watching television is one of the first things kids want to do when they get home. Encourage your child to do jumping jacks, run in place or another activity they enjoy during commercials.
Active Family Outings When planning your family activities for the weekend, choose outings that are active ones. Head to the beach to look for hidden treasures, swim at the community pool or even walk the shopping mall. I would like to leave you with one final thought. As you probably already know, what you say has an impact on how your child speaks, and what you eat affects what they consume. The same goes for exercise, their future fitness and activity levels are influenced by how you spend your spare time. This month try to lose that all-or-nothing mindset and realize that adding any additional movement to you and your family’s life is beneficial – and remember, your little one is always watching. September means the kids are back to school for many. And back to school leads to lots of running around – but also sitting around – from the carpool lane to the classroom to homework at night. There is no doubt September is a busy month for children and parents, but that doesn’t mean it is always an active one. When we get busy, finding time to fit an extra minute in the day to be active often just doesn’t happen. This is where Opportunistic Exercise can help. Opportunistic Exercise is adding movement to your everyday activities. This method has you look at how you can perform everyday activities differently, such as altering before and after school routines, to make them more active without taking up any more time. And if having a healthy body isn’t incentive enough to get moving, new studies show that being active is also good for the brain and can help students perform better in school – and parents at work! This month try these three back to school tips using the Opportunistic Exercise method:
Car Pool Park Rather than wait in the carpool line to drop your child off at school, park a few blocks away and walk the rest of the way together. This is a great way for both parent and child to spend more time together and be active.
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.
n i o J
ave you ever had pain that seems to come out of nowhere? There wasn’t an episode of “overdoing” it. No strain or sprain involved. That seemingly unexplained pain can be tough to deal with because no specific injury occurred. A lack of cause can make it difficult to address. However, this pain can often originate from excessive movement or a lack of movement that happened over time. The correction of this faulty movement is essential to return to a long lasting pain-free lifestyle. A growing knowledge of pain has led to a better
understanding of how the body reacts after an injury. Obviously, we move differently when we are hurting. We move through compensations in an attempt to steer clear of the ache. Most of us can weather the storm for a little while. We get by our bouts of pain with resting and icing, perhaps stretching a muscle or two. But at what cost? Recent studies have shown that pain will negatively affect our movement for more than just a short period of time. After an occurrence of pain, even when we get past the hurt and return to our full activity and lifestyle, our bodies seem to assume continued altered movement. Our normal movement prior to injury has changed a bit, usually in a negative manner. Perhaps this is why that sprained ankle from 10 years ago still seems to be a bother on occasion. We aren’t moving as well as we once did and eventually it will catch up with us. In order to avoid these episodes, compensated movement patterns must be changed. The more traditional, perhaps outdated, model of movement assessment involves testing the specific area that is hurting. A diagnosis is based solely on those surrounding structures.
For example, diagnosing someone with knee pain would involve looking at the knee joint and muscles of the thigh. There is no question that whatever specific body part, in this case your knee, is involved to some degree. However, the body does not move in isolation. Thus, the concept of “regional interdependence” was adopted and has been a much more comprehensive way to address movement issues. Regional interdependence is a model that physical therapists and other movement experts use to assess why pain is present and what needs to be addressed to alleviate that pain. It involves assessing multiple movement patterns and and looking at dysfunctional movement across the whole body as a cause to pain. From birth, the body is designed to work in unison to move joints and muscles. Each joint in the body works to control our movements to accept the stress
we apply to it in a way we can handle. If, for instance, your knee starts hurting, this assessment makes sure to evaluate movement of your ankle, hip, and lower back to ascertain what joint is at fault. In other words, this model says that just because your knee hurts it may not be your knee that is at fault. It may be that your hip is not controlling your lower leg properly into movements such as walking or stair climbing, thus placing undue stress on your knee. The knee would be the victim in this scenario, with the hip being the culprit. Wait, what? So you’re telling me that my knee hurts because my hip is weak? Possibly, yes! Until and unless the movement is corrected, your knee will be prone to continued episodes of pain. Ensuring better movement will ensure you a life of less pain. Adopted from the Selective Functional Movement Assessment (SFMA) Manual
NICK CART Nick Cart is a physical therapist at Tri-City Physical Therapy in Lafayette. His faith in Christ and love of sports are what he says brought him into the profession. He incorporates a hands-on approach to treatment and is passionate about helping people recover from pain and injury.
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l a i r e A
ow often do you get a chance to play? I mean really play; hang upside down, swing, glide, and put yourself in slightly questionable positions. If your answer leaves you with a desire to track down the nearest playground, take some time to consider an Aerial Yoga class. The word aerial brings to mind happenings in the air. When I mentioned to a friend that I’d be trying yoga in this fashion, his reply was to make sure the parachute had a guarantee. The witticisms are endless. Indeed having no feet on the ground and surrendering to Newton’s Law is fun for most people. Although no parachutes involved, you do need a yoga mat, a “silk” or
hammock, and a knowledgeable instructor. Some things to leave at home: certain inhibitions, stress, and self-consciousness. It begins just like a regular yoga class with the sun salutations or warm-up stretches. The big and obvious difference is the use of the suspended silk as a supportive device. This allows new dimensions of movement and a deeper stretch with less strain. Consider using equipment (a True Stretch for example) but add a partner and dynamics. Brilliant! I got in touch with a local expert in this discipline who was able to contribute her knowledge on some of the physical benefits. Jessica Kendrick, certified as a Yoga instructor with additional
training from AirCat Aerial says the aligning factor can fine tune proprioception and kinesthetic awareness. Basically, it’s a great tool to enhance your balance and awareness of body position-
ing. With good reason; trying to keep a pose while inverted is quite the challenge. Focus can be the name of the game, as I’m not sure who is used to being upside down. No fear, the novice (such as
As the class progresses, you are taken through a variety of poses and movements using leverage and harmonized stability.
myself) will reap perks even without being perfect. In fact, the greatest benefit of Aerial Yoga is simply the inversion factor. The spine is able to decompress (creating hydration/ imbibition of your discs) which is hard to mimic not only in exercise but life in general. We walk upright all day, every day and gravity is truly unforgiving. Lymphatic drainage and circulation can become compromised, but easily reversed in aerial poses. The immune and circulatory systems will rejoice and thank you. As the class progresses, you are taken through a variety of poses and movements using leverage and harmonized stability. This unique series also tests your “core” capabilities. Strength coach and author Mark
Rippetoe defines the “core” as the musculature that supports the spine; not just in the front of the torso but on the sides and back. Think of your head and spine as an upside-down, freely-moving pendulum. It really does take some endurance just to stand upright, now add off-balance activities to the mix. Believe it or not, fibers of the multifidi (deep back muscles), along with the transverse abdominis (deep abdominal muscle), are the first to become active when a limb is moved. Meaning, ambulation and any arm/hand use, begins with the “core.” That sounds pretty important. Challenge this particular strength and you will keep your natural, bipedal longevity in check.
sidering you will be aerial, it’s important to make sure the silk is at the right height and you are at least semi-comfortable with the basic movements. Secured by thick chains and straps, the high-density nylon material can hold up to 2,000 lbs. Imagine being enveloped in a safe, colorful, cocoon-like hammock, closing your eyes, swinging with the breeze, and welcoming a weightless feeling of healthy self satisfaction. I’m in. The Yoga Garden was nice enough to let me join an introduction class and look around their amazing garden, boutique, tea room, and yoga space. I was truly impressed. Come relieve some stress, boost self-esteem, and conquer fears by learning a new skill. You might as well play a little bit while you’re at it.
All fun and science aside, let’s keep safety at the forefront; The Yoga Garden, located at 2513 Johnston St. in Lafayette, deems it mandatory to take an introductory session before the actual class. Con-
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Introduction to Regenerative Sports Medicine: The “New” Sports Medicine Hits Lafayette. Nearly two hundred years ago, Benjamin Franklin said, “An ounce of prevention is worth a pound of cure”. This still rings true in today’s fast paced world, perhaps even more so. However, try as we may, in active adults and children, whether the ultra-endurance athlete, the high-school volleyballer, or the simple “weekend-warrior”, injuries occur. When these injuries do indeed occur they can wreak havoc on the entire social sphere of the injured athlete. It’s critical to remedy this situation in the most expeditious way possible – for many reasons – but particularly for the sanity of all involved.
Standard Allopathic Medicine vs Regenerative Medicine
Choices: now that you’re injured, what do you do about it? The majority of folks will choose the “standard / traditional / allopathic” medicine route: be given anti-inflammatory (anti-healing) medications, such as corticosteroids or NSAIDs, and perhaps a prescription for physical therapy. If these “conservative measures” fail, then surgery is often suggested. Others may choose an “alternative / integrative” medicine treatment route for their injury, such as Chiropractic, Massage Therapy, or Acupuncture/TCM (Traditional Chinese Medicine). If these “alternative” treatment measures fail, again, surgery is then oftentimes suggested. Are there other options? YES! Enter Regenerative Medicine. Regenerative Medicine is a subspecialty branch of medicine which serves to support and augment the body’s own immune and neuro-hormonal systems with the purpose of stimulating natural healing and optimal functioning. To understand how Regenerative Medicine works for Sports/Orthopedic injuries, it’s important to understand a little bit about how our body’s immune system works in healing. Human healing takes place in 3 sequential stages: Inflammation occurs first as the tissue is damaged – leading to cellular migration and proliferation of “MSCs”(Mesenchymal Stem Cells) to the locale of the injury – once on location, these MSCs recognize the task at hand, transform into the necessary cell type and begin to regenerate and remodel new functional tissue. This incredibly complex sequence of events
is dependent on a multitude of neuro-hormonal, energetic and local environmental factors to continue to completion. Any interruption of the sequential and delicate process could potentially delay, offset or even stop the healing process. An example of a “healing interrupter” is the group of drugs called corticosteroids, or “cortisone”. You’d be hard pressed to find an Orthopedist who would suggest injecting “cortisone” into a fracture, as its powerful anti-inflammatory / anti-healing action – although good for pain – would cause delayed and incomplete fracture healing. Similarly, over-the-counter and prescription anti-inflammatory medications – the “NSAIDs” (Non-Steroidal Anti-Inflammatory Drugs) – if taken chronically will lead to a weakened healing response.
The Healing Cascade in Humans
Dr. Bond’s influence – the introduction of Regenexx
In 2007, I opened my Regenerative Medicine practice in Lafayette, La: TotalCare Health & Wellness Medical Clinic, with the idea to give patients alternative options to the standard/ allopathic, disease-based approach. I had become disenchanted with the limited options of pharmaceuticals-to-surgery, which oftentimes led to inadequate outcomes, leaving people with continued pain and dysfunction, and being told “just go to Pain Management”, which meant they’d be placed on powerful narcotics (“zombiefied”) for the rest of their lives. I knew, personally, there was a better way as I sustained neck
and low back injuries as result of an automobile accident in 2003, which left me with herniated discs in both areas.
ical outcomes data from each and every patient who receives Regenexx stem-cell procedures.
After “failing conservative treatment” it was recommended by my treating orthopedic surgeon at the time that I undergo spinal fusion surgery in both my neck and my low back. I thank God daily that I chose to forego those recommendations – now 12 years ago – and look into Regenerative Medicine. I subsequently had Regenerative Injection Therapy in my neck and low back and was able to – at least for the last 12 years – avoid major, potentially career-ending spinal surgery.
The Regenexx Physician Network is an integrated network of 30 clinical sites in the United States and Australia with more than 40 Regenerative Medicine physicians performing the Regenexx procedures. This network is composed of very select group of international experts passionate about this burgeoning field and from various disciplines of medicine: Sports Medicine, Orthopedic Surgery, Physical & Rehab Medicine, Anesthesiology-Pain Medicine, and Rheumatology.
As you might imagine, instead of career ending, this experience was life changing! My eyes had been opened. Much of what I had been taught and understood about Sports/Orthopedic injuries was not only challenged, but turned completely on its head! I dedicated myself at that time to learn all I could about Regenerative Medicine. For the past 12 years, I have traveled the world in search of more information – for the best – the best educators, the best science, the best techniques, and the best clinical outcomes for patients. What I settled on after complete review was Regenexx.
In closing, I hope you’ve found this column informative. I have tried to lay out an introduction to the new and fascinating world of Regenerative Medicine in hopes to make you aware of 1 simple fact: You have options! You do not have to accept a less than optimal active life! You don’t have to be “zombiefied” wishing you could return to your “active self”. Regenerative Medicine programs at TotalCare Health & Wellness in Lafayette may be the solution for you. For more information, please visit our website: www.TotalCare-La.com or call our office for a consultation at 337-264-7209.
What is Regenexx?
Regenexx is company devoted to an approach to Sports/ Orthopedic injuries and Musculoskeletal pain which aims to stimulate healing of the damaged tissue, and produce the most optimal functioning of both the tissue and the person as a whole. Regenexx physicians utilize a set of Regenerative Injection Techniques, including platelet-derived growth factors, bone-marrow stem-cells, and adipose tissue grafts, combined with Regenerative Medicine Techniques and Regenerative Rehab techniques to create optimal outcomes for patients struggling with both acute and chronic musculoskeletal issues. Regenexx is THE world-wide leader in interventional orthopedic stem-cell procedures, having performed > 21,000 stem-cell procedures since 2005, and produced more published clinical research studies than any other physician group on the planet. We have an independent, 3rd-party IRB (Institutional Review Board) which collects and analyzes clin-
Dr. Thomas K. Bond 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.
SET OUT ON YOUR OWN QUEST. mention this ad, and the start up cost is $75 ($25 discount) http://www.myweightla.com/ 337-268-9690 101 Park West Dr. STE C Scott LA 70583 200 Stone Hurst Drive Youngsville LA 70592
Tell me a little about how you got started with NuBody? I graduated in 2010 in Dietetics, taught aerobics for the past 12 years, and personally battled weight issues. I began at NuBody (formally known as Weight Wise) in June 2010. Weight loss was always my favorite part of Dietetics and when the position became available, I knew this is where I needed to be. In 2012 the opportunity was presented to me to purchase the clinic. Knowing my love and passion for my job, my husband and I decided this would be the next chapter of our lives. I love seeing the transformations of patients and some have even seen me transform after my pregnancy and now again after my last pregnancy 7 months ago. My motto: “It is NOT EASY, but in the long run it WILL become easier, but never easy”.
An Interview with Amber Menard of NuBody What are 3 goals that you try to bring to your patients?
1. To supply each patient with the proper tools and knowledge necessary for them to achieve and maintain their weight loss goals. 2. To provide a supportive weight loss environment to every patient we see.
3. To teach each patient how to purchase and prepare meals for themselves and their families
If I was a new patient, what are some of the steps needed to get started? To begin the program at the Scott location, you will schedule a thirty minute one-on-one nutritional consultation with our dietitian, Amber. During this consultation, the she will explain basic nutritional information as well as provide each
patient with optional meal ideas specific to their needs. Following the nutrition consult, you will then meet with the clinic’s physician, Dr. Kathy Tracy. She will perform a medical evaluation, review your medical & family history, discuss current eating habits, and advise you on how to begin making healthier choices. Also, during this time the physician will determine if appetite suppressants and/ or injections are suitable. Periodic follow-up consultations with the physician as well as with the dietitian are required. If a prescription is received, it is to be filled at the pharmacy of your choice. We do not dispense medication in-clinic.
Why is this so much better than traditional dieting? I have realized that our social lives revolve around food
so I have had to learn how to make better food choices in each situation so I can in turn I can help patients. I now make “better choices” rather than always trying to “be on” a diet. We have developed plans to help everybody – those who are strictly clean eating to those who are more “on-thego” and need quick pick up ideas! We have very structured meal plans to plans that are VERY flexible for our active lifestyles. Each and every patient has to find what will work for HIM OR HER, not the person on the side, in front or behind them.
Give me 3 pieces of advice for living a healthier lifestyle!
1. Planning and Preparation is KEY 2. Get ACTIVE 3. Make a lifestyle CHANGE, do not get “on and off” of diets
Busy Mom and Principal Says
Lee Ann Wall is a middle school principal, mother of two kids involved in sports and married to a coach, but six mornings a week, she rises at 3:30 a.m. to maintain her fitness regimen. Wall is an avid runner who has completed six half marathons and one full marathon. She has remained active since the time she was seventeen, and throughout both her pregnancies, while following the advice of her doctor. Wall explains her commitment comes out of necessity. “People would ask, ‘Why in the world do you get up that early?’ and I would say it’s the only time I have.” Wall has always been less concerned with speed, and more concerned with accomplishing her goals. “I was never a very fast runner, but I think that’s the inspiration for a lot of people. It’s acceptable to be slow. You just need to get to the finish line and accomplish your goal. I think that motivates a lot of people because they’re like if she’s not worried about that fast paced time, I can do it too. It kind of motivates people to get on board.” Beyond the immediate benefits exercise brings, Wall maintains her regimen for the sake of longevity. “I pattern my eating habits after wanting to live a long healthy life, and wanting to be there for my children. I have a history of heart disease in my family and I have a pre-disposition to hypertension, so I know I have to keep a healthy lifestyle.” For Wall, the mental aspect of her regimen is just as important as the
physical aspect. “It’s not just about running, it’s about prepping in totality, because you have to have your mind set on it,” said Wall. “You’re going to fall off the wagon, you’re going to be unmotivated, you’re going to have struggles, but it’s all about one day off is ok.” Even when Wall falls off the bandwagon she is motivated to get back up because of the example she knows she is setting. “It’s about setting goals and setting an example not just for my own children, but for my 300 children and my faculty. When they are stressed I’m like, ‘Ok would you like to go take a walk? Don’t stress eat, lets see what we can do.’ For those struggling to get motivated, Wall recommends seeking out support. “Some people have to have that motivation of being with a group. Set a goal, find somebody to help motivate you, take it in small increments and know you’re not going to see change overnight,” said Wall. “Also, if you set a goal and you
see its not working maybe an adjustment needs to be made. You need to accept your flaws, God gave you flaws, embrace them and move forward. Doing what’s right isn’t always easy, but even when things get tough, Wall can count on those around her to help her stay committed.
Fueling for the
Kate Rountree RDN, LDN
ith training season for various sports on the horizon or already in progress, I often get posed with the question of how should I eat when training versus during the offseason. Itâ€™s a great question because not making necessary adjustments to the diet during the offseason can be problematic when the training season resumes and visa versa. The worst thing an athlete can do is minimize the importance of diet during the offseason and gain fatty tissue in place of lost muscle mass. This will not only set the athlete back in terms of continued performance, but may also allow for improper recovery. Basically, the athlete will be taking 2 steps back instead 1 step forward. For most athletes, training season will bring more intense workouts which will increase the metabolic rate overall. Depending on the ultimate goal, caloric intake will likely need an adjustment in order to maintain current weight and support optimal performance throughout training. On the flip side, caloric needs need to be evaluated when not intensively training (i.e. the offseason) to prevent fat gain and muscle loss. Keeping a detailed food record for at least 3 days will help a sports dietitian know how to make modifications. Be sure to record not only what is eaten, but how much and at what times. This will help the nutrition professional know if you are 18
meeting your caloric goals or not and make adjustments accordingly. In addition to overall caloric intake, timing of meals and snacks and modifications of specific macronutrients may need to be made to support your workouts. Creating an eating schedule to support pre-, during, and post-workout eating will allow the body to properly replace exhausted stores from the previous workout and repair muscle damage before the next scheduled workout. Eating consistently throughout the day will allow proper distribution of calories along with carbohydrates, protein and fats. Carbohydrate rich foods and beverages will replenish stored carbohydrate in the muscle (also known as glycogen). The amount of carbohydrate, proteins, and fats needed per eating opportunity (i.e. meal or snack) typically depends on the amount of time the athlete has prior to the workout, weight of the athlete, and length of time of the workout or competition. For example, a soccer player whose workouts are primarily in the afternoon can spread his intake throughout breakfast, lunch and 2 snacks before starting his workout versus an early morning runner who may have to rely on a more concentrated carbohydrate source 30 min-1 hour before his run then utilize recovery nutrition during and following the workout or competition. They may have similar carbohydrate needs, but how they will consume them can be different. Adequate protein intake post-workout will assist
in muscle tissue repair as breakdown occurs throughout athletic workouts. Repairing muscle tissue will allow for optimal, quick recovery in order to continue improving performance. In addition to protein, carbohydrates are necessary for recovery as useful glycogen, or stored carbohydrate in the muscle, must be replaced. Healthful unsaturated fats along with carbohydrates are useful in supporting low to moderate intensity workouts along which are vital aspects of recovery. Recommended amounts will vary based upon total daily caloric intake. Use the table below as a guide to plan pre-, during and post workout meals and snacks. Immediate Pre-Workout
1 hr-30 mins prior: Approx. 50g carb snack or beverage
30-60 g carb per hour for workouts lasting 1 hr. or longer (endurance athletes)
Within 45 min after workout: approx. 20-25 g protein & easily digestible carb (amount depends on athleteâ€™s weight)
In closing, nutrition plays a vital role in allowing athletes to progress to higher levels of competition. By choosing the right foods and timing meals and snacks appropriately around workouts, athletes can train harder, compete to win, and advance further! If you are seeking more detailed, individualized meal plans in order to Fuel for Excellence, please contact Kate for an appointment!
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What would YOUR Life be like if it was
Credit: Monique Martin
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My First Whole G STRON Life THE
Lizzie Ellis, NASM-CPT
What if I told you there was a diet that could help you break through weight loss plateaus, improve metabolic function, decrease joint pain, clear up acne, decrease irritability and increase energy without counting calories or being hungry. Sounds too good to be true, right? Well it’s not. It’s called the Whole30. Developed by Melissa Hartwig and Dallas Hartwig, the Whole30 explains the role food plays in our body and the importance of eating real, whole foods. With a combination of tough love and sound science, the Whole30 not only addresses the physical connection we have with food, but also the psychological and emotional. So what’s the catch? Rules. Lots of rules. 20
Under the Whole30 rules you cannot eat any sugar, grains, dairy, legumes or drink alcohol for 30 days. You’re probably thinking that cuts out everything. Almost, but here’s the good news. You can eat all the meat, seafood, vegetables and fruit you want. This also includes healthy fats. No counting calories, weighing or measuring. Just three solid, well balanced meals per day. There is a little more to it than that, but those are the basics. The human body is truly an amazing system. It’s ability to keep our delicate metabolisms balanced and immune systems functioning properly is no easy feat. Keeping it running at an optimal level starts with what we eat. I discovered the Whole30 earlier this summer. I stumbled upon the book as
I was buying several Paleo cookbooks on Amazon and figured I’d add it to my cart. I thought I was just getting another cookbook, but as I sat down to read it I realized it was so much more. At the time, I was struggling with low-energy and fatigue, joint aches, moodiness and irritabili-
ty, and an overall crappy feeling that something just wasn’t right. I had also just learned, thanks to a client who happens to be a holistic doctor, that my thyroid was functionally low. I have a history of thyroid cancer in my family, so I knew this was something I needed to address before it became clinically low. She start-
ed me on a regimen of vitamins and supplements which helped a little, but I was still looking for more. I always knew how important food is to health, but I had never had such clear, solid facts, scientific evidence and anecdotal evidence to back it up. I had to try this program. I read the book on a Saturday, prepped on Sunday and began day 1 Monday, July 6. Now, full disclosure, the bulk of the program is not far from how I was eating most days and I was used to the food prep aspect of it. Problem is, every week I’d undo my four or five days of eating “clean” with a weekend of “splurges” The thing I’ve always struggled with is binge eating. I hate using that term because it’s embarrassing and seems very dramatic, but it’s something I’ve dealt with since I was a kid. Unfortunately, at a young age I was taught that there were “good” foods and “bad” foods and that you should feel guilty for eating the “bad” ones. This resulted in sneaking junk food and constantly feeling judged for what I was eating at home. It was the 90’s, after all, when “heroin chic” super models and step aerobics ruled all. Needless to say, I developed an unhealthy relationship with food that I still struggle with. Sure, I wanted to feel better and look better with this program, but I also wanted to change my relationship with food. The first ten days were the hardest. I had some cravings for sweets, felt irritable and my face broke out. Once I got over that hump it was like rainbows and unicorns. Seriously though, I started to feel amazing. I fit back into my small, summer shorts and lost a few pounds too. There were still some difficult days and going out to eat was a challenge, but for the most part I was unstoppable. I was more productive in those 30 days than I had been in a long time. I ate when I was hungry, felt satisfied with my meals and my thoughts were not consumed with thoughts of food and what “treat” I was going to eat
on Friday (and Saturday and Sunday). One thing I was most curious to experience was going out with friends and not drinking alcohol. I thought it might be weird and maybe I woudn’t have as much fun, but it was the complete and total opposite. I was more engaged in conversation, present in the moment and, as cheesy as it sounds, I felt “high on life.” So what happens after the 30 days are up? The book outlines a plan for you to reintroduce the restricted foods back into your diet and see how it makes you feel. For instance, when you reintroduce dairy and experience horrible stomach cramps and feel bloated, it’s a good indication you are sensitive to dairy and perhaps should not eat it or suffer the consequences. Knowing how a food might impact the rest of your day could help you avoid it. Here’s how my reintroduction went. I binged on pizza and frozen yogurt and felt miserable for two days. I was irritable, tired and achy all over again. In the days leading up to the end of my Whole30 I wasn’t craving anything, I felt amazing and thought to myself I could eat this way forever. On day 31 a switch flipped in my brain. I had to indulge in this “bad” food and I had to have it all. Right after, a wave of shame and guilt came over me and I knew I had screwed up. I felt so frustrated and angry with myself. Had I learned nothing? I can’t believe I’m sharing this with who knows how many readers, but as with a drug addict the first step is admitting you have a problem and food is my problem.
I’m headed on a vacation as a type this and I plan to eat some wonderful food. I will make a conscience effort to really enjoy my food, make good choices and not feel guilty. It’s a daily struggle. After my trip, I will start the Whole30 over again and this time plan to extend it beyond the 30 days. I told my husband I wanted to try for 90 days. I’ll let you know how that goes.
Overall, the Whole30 worked wonders for me. The results are real and sustainable. This is not a fad diet. It is backed by science and real research. I encourage everyone to learn more about this program and consider trying it. It is completely free to access online and there are many great resources to help you get through it.
Rest & Recover for a Healthy Mind & Body YVETTE QUANTZ
n today’s fast-paced world we have the preconceived notion we need to do, do, do and then do some more in order to be successful. In reality, this mindset of doing may be causing physical and mental health problems. It can wreak havoc in our lives. Studies found being sleep deprived, over worked, and over trained are counterproductive to health, professional, and personal goals. Sleeping less to do more is associated with weight gain, muscle injury, anxiety, and depression. This month, I’m sharing why rest and recovery are important for a healthy and balanced life including tips on getting to bed earlier.
Rest and Recover for a Healthy Mind and Body Sleep for Mental Health: Ever been around a 2-year old who didn’t get their needed sleep? Remember the repercussions? Cranky, irritable, unfocused, hyperactive, and dreaded mood swings? The same happens with adults. However, over time chronic sleep deprivation may lead to serious mental health issues. Depression and anxiety are strongly related to sleep 22
deprivation and being overworked. If you’re thinking you need to do more to reach goals but find doing more leaves you stressed, burnt out, and filled with anxiety, try pulling back, doing less, and getting to bed earlier. Aim for eight hours of sleep. Stay with this for at least seven days, then reassess how you are feeling. Hopefully you’re feeling less anxious and less stressed. If adequate rest and good nutrition are still leaving you depressed, anxious, or overwhelmed, let’s schedule a consult and create a plan that helps re-energize you! Sleep for Weight Loss: It’s no secret being short on sleep is no good for mental health and well-being. Anyone even slightly
sleep-deprived knows how irritable and short tempered they can be. You may think, If I stay up longer, I’ll burn more calories. Burning more calories = weight loss. Right? Wrong. Weight loss happens while you sleep. Yes, that’s right! While sleeping, your body and metabolic system are doing amazing work helping to digest food, re-align and reset your hormone system. All things to keep your metabolic system working optimally—helping to manage your weight. Being sleep deprived can increase risk for hormonal imbalances. It may increase the chance for poor decisions regarding food and exercise. People commonly turn to caffeine and sugar when they need an extra energy
2. Avoid checking email. Aside from the negative health risk of reading from electronics, checking email before sleeping can increase overall stress and anxiety. An email from your boss may set you off thinking how you will address it preventing you from falling asleep. Do you really need to read just one more email before lights out? 3. If you read a book, read the actual book and not an electronic device. 4. Drink hot tea such as chamomile to help unwind and relax.
perk. However, with this energy perk comes extra calories stored as fat if not utilized. When your body is screaming, Slow down, let me rest! and you grab another latte or sugary snack, instead, take a step back. Listen to your body. Slow down. Get some rest. I can almost guarantee you will have fewer sugar cravings and energy crashes.
Make Sleep Happen: 1. Turn off electronics an hour before bedtime. According to a recent study by Brigham and Womenâ€™s Hospital found that reading from an iPad or other light -emitting electronic device before bedtime can have a negative impact on overall health, alertness, and circadian rhythm.
Yvette Quantz RD, CSSD, LDN, CLT is a well respected registered dietitian and nutrition expert. Yvette takes a fresh, whole body and lifestyle approach to nutrition counseling, and believes true health is found in not only what you feed your body, but also how you feed your mind, as well as how you treat and help others. Follow Her at: www.yvettequantz.com www.foodtherapyonline.com
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Common Cycling Injuries This month marks the 17th Cajunman Triathlon! Since it began in 1996, more and more people have become active in triathlons and cycling in general! Lafayette is making strides in becoming a more “cycle friendly” city, but more improvements can still be made. Statistics from the US Department of Transportation show that cycling fatalities continue to increase each year, so above all, safety when cycling should be our number one concern as cyclists and drivers. Always wear helmets, use reflective gear, obey traffic laws, avoid congested areas, and, if riding alone, let someone know your ride plan. Let’s prevent tragic accidents altogether so that the only cyclists in the headlines are race results! With that being said, cycling is a great form of fitness and of course common injuries will occur. Here are some of the most common and how to prevent and treat them.
KNEE PAIN Knee pain is the most common injury to cyclists. It can be related to patella or quadriceps tendinitis, plica syndrome, IT band friction syndrome or patella chondromalcia. Usually it is related to overuse, so rest or reducing your mileage can help. If it persists be sure to check your seat height and tilt as this could lead to increase e stress on your knees while riding. Shoe cushions and wedges can help.
WEAR A HELMET!!! Helmets have been proven to reduce the risk of head injury by 85%! Helmets are inexpensive and they may save your life! It’s just not worth it!
A common complaint of male riders who ride a lot is pudendal neuropathy which is numbness or pain in the genital or rectal area. This occurs due to compression of the blood supply and nerves to that area. A wider padded seat may help or even removing part of the seat is necessary. Changing the tilt of the seat or using padded shorts may relieve the pressure on the pudendal nerve and blood supply. Males who spend excessive amounts of time on the bike have a higher risk of other problems also such as erectile dysfunction and infertility.
FRACTURES The most common fractures that occur in cycle crashes are clavicle (collarbone) fractures and wrist fractures which may involve the distal radius or the scaphoid. These occur when the rider is thrown over the handle bars taking impact on the upper extremities. Most of these can be treated nonoperatively with immobilization (sling or cast) but occasionally surgery is required. You should see your local orthopedic surgeon as soon as possible.
NECK /BACK PAIN This usually occurs from riding in one position for too long. Having a strong core and maintaining flexibility through a good stretching regimen can help prevent this. Again, check your bike to make sure you have the right seat height and your handlebars are not too low. And remember, many roads in south Louisiana may bounce you around, so choose your path carefully!
WRIST/FOREARM PAIN OR NUMBNESS This can often be prevented by riding with a slight bend in your elbow so that they act like shock absorbers. Carpal tunnel syndrome symptoms or “cyclist’s palsy” may manifest with numbness and tingling in the wrist and hand. This can be prevented by using padded gloves and by shifting your weight to the outer aspect of your palms.
FOOT PAIN OR NUMBNESS These are very common complaints and are often due to narrow or ill fitted shoe wear. In rare cases the cause could be nerve compression or exertional compartment syndrome. So, symptoms that persist for long periods of time after riding may require physician consultation. Cycling is a fun sport and a great way to stay fit which can be enjoyed by all ages. Properly fitted and adjusted gear can help prevent problems and injuries. Consult your physician if any of these problems become severe and non responsive to simple treatments like rest, ice, and over the counter medications. Above all, ride smartly and safely! And ALWAYS wear your helmet!
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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Yoga: for the whole Family Megan Eimers If you’re looking for a fun and healthy activity to do with your kids, consider signing up for yoga classes with them. Not only is it a great way to bond with your kids, but practicing yoga with them can also teach kids important skills they might not get from typical sports and clubs. Here are just a handful of reasons why you should start doing yoga with your kids:
It can increase their focus. If you worry that your child might not have the attention span to do yoga, you aren’t alone. Many parents avoid yoga classes for this reason, but they have should put kids in yoga classes for this very same reason. Yoga actually helps those with scattered minds increase their attention span and learn how to maintain focus. Breathing techniques taught in yoga classes help slow down the nervous system and teach children how to focus all that excess energy. The calming techniques taught in yoga can help them perform better in all aspects of life, including academia. In fact, more and more schools are looking into yoga as an extra-curricular activity because of studies showing how it can improve memory and raise IQ scores.
Yoga can teach kids about their bodies. Practicing yoga allows us to learn more about how our bodies work. Learning new yoga poses teaches kids proper balance and how to treat their bodies with care. With alarming rates of obesity in America, it is more important than ever that we teach kids how to take care of their bodies and have a healthier mindset. By attending yoga classes with your kids, you can lead by example and be a role model for a healthier lifestyle. Many of our habits are passed down to our kids, so it’s important that they see you taking care of your body.
You can make new friends Other moms and dads who practice yoga with their kids are most likely there for some of the reasons that you are. Whether it’s to focus the mind, bond with their kids, or learn a new skill, you are bound to meet others who share some of the same goals in life. Many yogis have entered yoga sessions not knowing anyone and have come out of class with lifelong friends. You and your children can boost your social circle by attending yoga classes regularly. Yoga is also known to build confidence outside of class, so your kids can become better at making friends in other situations as well.
You can do it at home. The nice thing about yoga is that you can do it anywhere, anytime. There are plenty of DVDs and YouTube videos for you and your family to follow along and learn exciting poses. It’s also a great choice for those who worry that their kids might disrupt a class or those who have kids that are shy. Studies have shown that yoga can boost optimism and self-confidence in adults and children. Building up their confidence at home can allow them to engage in other activities when they become comfortable with it and help them succeed.
It will make you closer. Perhaps most importantly, yoga is a way to bond with your kids and learn a new skill together. Yoga opens up a new side of children that you may not be able to see with other activities. With hectic schedules and full-time jobs, life can get busy and it’s important to make time for family. The memories you will make through relaxing yoga sessions with your kids are invaluable and will be cherished for a long time to come.
PROPER POSTURE Raichel Jenkins
osture is something that often gets overlooked when you’re working out. If you aren’t used to holding your shoulders back and torso tight, correct posture feels awkward and even painful. If you aren’t careful your posture can even worsen with your increased workouts if you don’t watch your form carefully. Keeping good posture gives you a more fulfilling workout as it works your muscles more evenly. Though that’s an enticing incentive as it is, correct form also keeps everything properly aligned from tendons to joins and aids in avoiding injury. When your body is held erect during workouts you’re able to breathe deeper, enjoy better circulation and less dangerous muscle tears. It’s all well and good to know posture is important and is easily ruined with careless exertion during exercising. Taking that into account, there are simple exercises you can do if you are worried about hunching or straining your back. These simple moves will strengthen the muscles that hold your body erect
while continuing your workout, burning fat and calories. You’ll enjoy the benefits of toning while simultaneously ensuring that your posture not only stabilizes but also improves.
Shoulder Shrugs with Weights This is one of the easiest exercises to help your posture. Simply hold a three, five or eight lb. weight in each hand (whatever weight is best for you) and shrug your shoulders to your chin and back down. Do this slowly and hold in your core to strengthen both your back and your torso. Just 15-25 reps of this every other day will significantly enhance your traps and lats in your back that are responsible for holding your shoulder blades straight.
Weighted Side Bends Since this exercise works your sides and core you can use heavier weights than for arm exercises. Taking an
eight lb. weight in each hand hold the weights at your sides. Bend from your torso to the right and left sides to workout the your obliques. Strengthening these will not only cut down on “love handles” but also will have you carrying yourself straighter and put less strain on your back. 25-30 reps on each side are enough to notice the difference in a few sessions.
Planks The infamous plank exercise is always a least favorite because it is so strenuous. Holding yourself up from the floor with only your elbows and toes is a great way to really make an impact on the strength of your core and reduce back pain. If you can increase the amount of time you can plank you will notice you will have more stamina for all other exercises as well as stand taller. This exercise strengthens your abs and back while also relying on the strength of your glutes and hamstrings for support. This is a great full body exercise but be careful of straining your neck or knees with improper form.
To increase the amount of muscles reached flex your toes to bring your body back and forth over your elbows. Do this slowly and deliberately for the best impact for as many minutes as you are able.
Bicycle Crunches This exercise burns off belly fat while building better posture. Lay on your back with your hands behind your head and knees raised perpendicular to the ground. Attempt to touch your elbows to your knees holding your stomach tight throughout. Alternate between the knees, flexing whichever leg isn’t connecting with your elbow straight out. Putting ankle weights on your ankles can increase the workout for your legs while you simultaneously work out your abdominals. These four exercises together don’t even take away ten minutes from your workout. You’ll have a flatter stomach and tighter sides as a result and ensure your body is protected for whatever exercise you do next. Ensure you literally walk taller when you leave the gym today and rest easy knowing your body is protected from posture-related injuries.
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Interval Training for ANY Schedule
The popularity of high intensity interval training (HIIT) has skyrocketed over the past 20 years, as research into the benefits of various workout methods have facilitated a heightened understanding of how the human body responds to exercise stimuli. Basic interval training emphasizes short bursts of high intensity cardiovascular exercise, alternated with rest and recovery periods, as opposed to “steadystate” training during which the exerciser performs at a consistent intensity that is more in their middle range of difficulty rather than at the upper limits of the person’s fitness capacity. HIIT workouts have been found to increase athletic conditioning, as well as to assist in fatburning and weight loss, but is less helpful for building muscle or gaining strength. As different HIIT strategies have been researched over the years, several formats have risen to the forefront of HIIT training. Perhaps the most notable of these formats is the Tabata method, sometimes called the “four minute workout.” Developed in 1996 by Professor Izumi Tabata after an analysis of the Japanese speed skating team’s regimen, the Tabata method prescribes a cycle of 20 seconds active, 10 seconds resting, performed eight times (for a total of four minutes). Despite the seemingly short work time, Tabata can be beneficial for any level of fitness: the key to achieving the benefits of HIIT formats is to execute all drills at the highest possible intensity. If done 30
correctly, even the most physically fit individual can reap the benefits. HIIT training, including Tabata, relies on the intensity of the workout, which can be easily monitored by using the Borg scale, or the “rate of perceived exertion” (RPE) scale. This measure for aerobic intensity consists of the numbers 6 through 20, with 6/7 being “very, very light” exertion and 19/20 representing “very, very hard” exercise. Numbers on the RPE scale also correlate to other intensity metrics such as percentage of maximum heart rate and percentage of VO2max; the corresponding ranges in either of these measurements can offer even deeper insight into the body’s efficiency level as exercise adaptations occur (see suggested reading). A person’s resting rate serves as a baseline for exercise intensity: at rest, a person breathes easily and can carry on fluent conversation (RPE 6). “Moderate” intensity is usually occurs at a pace or speed that is maintainable for an extended period of time, such as running at a “cruise” pace over a long distance. Moderate intensity exercise usually allows for light conversation, with only slight breathing difficulty (RPE 812). HIIT takes place at the highest level of intensity (RPE 1820) at this intensity, breathing is extremely difficult, conversation is at best one or two words at a time, and the exerciser often feels strained well past their limits. This type of activity is not sustainable for
more than a very short burst, which is why Tabata work times are only 20 seconds. When a person is working at this level of intensity, the body is forced to rapidly adapt to the new workload, causing changes in the body’s efficiency as previously mentioned, these adaptations are visible in the percentage of maximum heart rate and percentage of VO2max measured while completing the exercise. The true beauty of the Tabata method is in its flexibility: because a typical Tabata activity is only four minutes long, exercisers can fit their training into even the busiest of schedules. For those in a rush, one round of Tabata can be squeezed in at any time during the day however, there is no limit (other than body exhaustion) to the number of four minute rounds that could be strung together. A workout could consist of three sets of four minute exercises, for a 12 minute workout, mixing various types of training. Though Tabata is primarily a cardiovascular program, the same 20 second cycle can be adapted to weight bearing exercises (i.e. body weight) as well. Some examples of drills that are highly compatible with the Tabata method include (but are not limited to):
• running/sprinting • jumping rope • punching bag/speed bag • cycling/stationary biking • jumping jacks • pushups • high knees Creating your own list of goto exercises that can be performed with minimal equipment can be a very powerful tool in maintaining an active lifestyle in the midst of a busy schedule. In any Tabata regimen, the focus should be on cardio exercises, as weight lifting can be hazardous in HIIT formats. Tabata training provides a functional, beneficial, and flexible way to stay in shape despite the ever more bustling world.
AIN TRLIKE A
SAINT Who Dat! Football is back, and with that comes our Sunday afternoon couch coaching sessions where we are mesmerized by the very best athletes in the world. Their attributes for the most part are not simply inherited, they are earned. Even the best of the best invest in coaching during their offseason to stay in the best shape that they can to earn both their paycheck and the affection we give them. You may not be able to put the pads on and play on Sundays, but you can incorporate the same types of training into your own regimen that the stars in the dome use to make our Sundays the best part of our week. In order to train like an athlete the objective being trained for must be realized. A professional athlete (football players specifically) has to maximize their ability to: run, jump, and change direction while also being able to have the endurance to so for the duration of their playing time. In addition, strength of course plays a very important. Let’s go into what can be done to ensure that you are able to consistently increase your attributes while doing so in a safe and effective way. Mobility is very important as each person’s ability to move freely and eas-
ily can be different depending on: how sedentary or active you are, how often you stretch, and the specific load that you put on your joints. The best way to understand how mobile you actually are is to have a Functional Movement Screen done on you. This will rate your movement patterns while in addition discover if you will have any limitations to basic movement patterns. Ask one of the coaches in your gym if they are able to provide this service to give you the best path for you to train your hardest while reducing the risk of injury. From this assessment a coach will be able to prescribe a path to success for you regarding your unique goals. Once you are informed of how mobile you really are the fun will begin! An athlete’s ability to run fast and jump high are crucial. Also, agility and coordination are a defining factor in separating fast from faster and lay up from a dunk. I recommend the following to aid in your ability to create an extra burst: Box jumps, Shuttle runs, 100 yard sprints, L-drills, Skater Lunges, and broad jumps. All of these require minimal equipment, and instructions on how to do them properly can be found on YouTube. Minimizing rest time to resting “as needed” to give
maximum effort will increase endurance. All of these types of drills will aid in your coordination, speed, and agility. Now we can go into strength training! The big three lifts are the Squat, Deadlift, and Bench press of course, however, there are other power movements that can be incorporated to aid in one’s ability to combine strength with speed. Olympic style lifts such as the power snatch and the clean and press which are done with a barbell are great to incorporate into your strength regimen. These movements should be done with relatively heavier weight so that your central nervous system can be trained to recruit fast-twitch muscle fibers which aid in your ability to be more powerful! A great way to gauge the amount of weight you should use is to safely work your way up to discovering what your one rep max is for each movement. From there it is recommended for power training to let your working sets consist of about 65-80% of your one rep max. This will result in one performing about 3-6 repetitions with proper form in their working sets. Now it’s game time!
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Chain Rings Chris Baker O
ne of the most discussed topics concerning mountain bike modifications seems to be with chainrings. But before we begin, let’s bring everyone up to speed with the jargon. A bike chain is situated on chainrings on the front and cogs on the rear. A 3x9 setup means that there are 3 chainrings in the front and 9 cogs on the rear cassette. A 2x10 setup has 2 front chainrings and 10 rear cogs. Make sense? Then let’s move on. Traditionally, mountain bikes had 3 front chainrings and between 7 and 9 rear cogs. For a 3x9 setup, this
gives a total of 27 possible gears. Now, many of those gears are useless, with extremely low gears (referred to as “granny gears”) and incredibly high gears which are rarely, if ever, used on a mountain bike trail. 2 chainring setups offer fewer gears than the 3-ring setups, but bikers realized they still weren’t using every gear, which led to the discovery of 1x11 setups for mountain bikes. Having one front chainring is nothing new to road or casual riding, but it’s a fairly radical idea for mountainous terrain. The onering setup does have a few advantages
and disadvantages, though: PROS Weight. Bikers are always looking for ways to remove excess weight from their bikes in order to make them lighter, faster, and more maneuverable. Removing all but one chainring removes the weight of the other rings, but also removes the front shifter, derailleur, and all of the cables attached. Simplicity. Removing the components necessary for multiple front chainrings means fewer components that can break. Not to mention it
3x9 Setup 1x11 Setup
means you only have to worry about shifting with one hand. CONS Not enough gears. While you have the gears necessary for almost every situation, there may come a time during a long, grueling ascent or a fast and flowy downhill section where you may not have the gears to handle it. You may be begging for some of those “granny gears” back as you pedal up a particularly steep section. Likewise, a long downhill may have the tire spinning faster than your highest gear allows, meaning you can’t take advantage of the extra speed boost pedaling would create. Chain retention. When you run a 1x11 setup, you have a problem with chain retention since there is no front derailleur to compensate for chain drop. A few companies have created special chainrings to overcome this, but the problem still seems to persist.
It seems that the best compromise between the traditional 3x9 setup and the new 1x11 chainrings is using a 2-ring setup, which is what most manufacturers are currently developing. It offers the same versatility as the 3-ring option, but without as many unused gearing options. It also sheds a bit of weight, and the derailleur doesn’t need as great a range seeing as how the chain will only be moving between 2 rings on the front end as opposed to 3. Ultimately, the choice is up to the rider and what is the most comfortable to them. Some experienced riders actually prefer the added challenge that 1x11 setups offer, while many others prefer the stability of a 2 or 3-ring setup. The most important thing is to experiment and find a style that suits you, and go ride!
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Yoga Master Create custom routines and poses with ease, using Yoga Master. The app learns about you and adjusts to your needs, and you can edit any workout with a click. Staying consistent with your yoga routine has never been easier!
Cook B Ancho-Chili Chicken Thighs Contributed by Lizzie Ellis
Ingredients: 2 lbs boneless, skinless chicken thighs 1 1/2 tbsp ancho chili powder 2 cloves garlic, minced 1/2 tbsp olive oil 1 tbsp apple cider vinegar 1/2 tsp oregano
Directions: Heat oil in a small saucepan over medium heat then add garlic cooking until fragrant, but not browned. Next add the chili powder, oregano and apple cider vinegar along with 1/4 cup of water whisking until combined. Simmer over medium-low heat for ten minutes. Remove from heat then allow to cool to room temperature. Salt and pepper the chicken thighs and once cooled, take about half the sauce and coat the thighs. Allow them to marinate for about 30 minutes. In a large pan over medium-high heat, heat another tablespoon of the cooking fat of your choice (I like to use ghee in a cast iron skillet, these would also be delicious on the grill.) Once the pan is hot add the chicken and allow to cook for 8-10 minutes on each side coating as you turn with the rest of the sauce.
Easy Fried Sweet Plantains Contributed by Lizzie Ellis
Ingredients: 2 large ripe plantains (look for brown spots and skin that yields when you press) 2 tbsp ghee or coconut oil Salt to taste
Cut plantains at an angle into thin slices (not paper thin, more like a quarter inch). Heat oil in a large pan over medium heat. Once oil is hot, place plantains in a single layer in the pan. You may need to work in batches. Fry the slices for 2-3 minutes on each side or until browned. Be careful not to get distracted. These can burn easily. Remove to a paper towel to drain, salt to your taste and enjoy! For a healthy, sweet treat after dinner you could do these with cinnamon. The riper the plantain the sweeter it will be.
SEPTEMBER Race Date 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/19/2015, Saturday 09/20/2015, Sunday 09/20/2015, Sunday 09/20/2015, Sunday 09/20/2015, Sunday 09/20/2015, Sunday 09/20/2015, Sunday 09/20/2015, Sunday 09/20/2015, Sunday 09/20/2015, Sunday 09/24/2015, Thursday 09/25/2015, Friday 09/25/2015, Friday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday 09/26/2015, Saturday
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Race Name Race Type GO Run - GO for Gynecologic Oncology 5K run Santa's Schoolhouse Run 5K run Bubble RUN Tampa 5K novelty run Endless Summer 10K Cross Country Run 10K, 5K run Florida Run for Mercy 5K 5K run Semper Fi 5K Charity Run 5K run Tallahassee Women's Distance Festival 5K 5K run New Orleans OUCH Race 5K fun run/walk Waiting for a Cure 5K 5K run Alamo Beer Challenge Race 2 - Battle of 16K run Salado Creek Cotton Country Sprint Triathlon triathlon Dash for Dignity 5K run H20 5K 5K run Spectrum Series: Flat Rock Creek Ranch 26.2M, 13.1M trail run Marathon and Half ThunderDash Obstacle/Mud Run 10K, 5K mud run Toughest 10K Kemah 10K run Tour des Fleurs 20K, 10K run/race walk UV Splash - Odessa, TX 5K novelty run Vern's No Frills 5K 5K run Walk for Hearts 5K run/walk Colors for CASA Charity 5K 5K run Escape to Miami Triathlon triathlon Run For the Fallen 10K, 5K run Car2Go Austin Marathon Relay 26.2M relay Carrollton Runners 5K Prediction Run 5K run GUSTO Run 15K, 10K, 5K run North Texas Kids Triathlon youth triathlon Plano Balloon Festival Half Marathon 13.1M run | 5K run/walk Trifecta Triathlon olympic, sprint triathlon Foodie Run 5K 5K run/walk Party Run 5K 5K run/walk Ultra 515 Texas triathlon Color Run - Huntsville 5K novelty run Toray Rebuilding Together 5K 5K run Bubble RUN - Miami 5K novelty run Caracara 5K Run 5K run Clermont Waterfront parkrun 5K run Fort De Soto Park Triathlon & Duathlon Series duathlon | triathlon #3 Miles for Men Prostate Cancer Awareness 10K, 5K run Race Oktoberfest Beer Runs 10K, 5K run Pensacola Seafood Festival 5K 5K run/walk Prefontaine 5K 5K run Tick Tock Ultra & Relay 12H run/relay Doc's DASH 5K run/walk Man Up Triathlon - New Orleans triathlon Blessed Are The Peacemakers 5K 5K run/walk Small Town Run Around Autism 5K 5K run/walk Redman Triathlon triathlon CenTex Race Series - Trails of Hope 5K and 10K, 5K trail run 10K Crape Myrtle Trails' Run the Trails' 10K, 5K trail run 26.2M, 13.1M, 5K trail run | kids Dare To Ascend Trail Marathon run Fall Fun Run 10K, 5K run Forney Jackrabbit XC Invitational 5K run Heroes for Children Heart of Gold Run/Walk 5K run/walk Iron Soldier Sprint Triathlon triathlon One Run 5K fun run/walk Rahr & Sons Oktoberfest 5K 5K run Run The Woodlands 5K Series 5K run Stonebridge Ranch Kids Tri youth triathlon
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State AL AL FL FL FL FL FL LA MS TX TX TX TX TX TX TX TX TX TX TX FL FL FL TX TX TX TX TX TX TX TX TX AL AL FL FL FL FL
Clearwater Dunedin Pensacola Tallahassee Lakeland Baton Rouge New Orleans Tupelo Nettleton Oklahoma City Killeen McKinney Georgetown Huntsville Forney Richardson Fort Bliss Dallas Fort Worth The Woodlands McKinney
FL FL FL FL FL LA LA MS MS OK TX TX TX TX TX TX TX TX TX TX TX
OCTOBER AND BEYOND
Race Date 10/03/2015, Saturday 10/18/2015, Sunday 10/31/2015, Saturday 11/08/2015, Sunday 11/15/2015, Sunday 11/15/2015, Sunday 11/21/2015, Saturday 11/21/2015, Saturday 12/12/2015, Saturday 12/19/2015, Saturday
Race Name Sportspectrum Revel Run Experience Louisiana Duathlon & 2 Mile Fun Run New Orleans Jazz Half Marathon Log Jammer Half Marathon Q50 Races Midnight Full Moon 14M/7M Dirty South Marathon Big Easy Running Festival River Roux Triathlon Cajun Country Half Marathon Ole Man River Half Marathon
Race Date Race Name McKinney Roughs Trail 10/03/2015, Saturday Spectrum Series: Race 10/04/2015, Sunday Marco Island Triathlon 10/04/2015, Sunday Du the Bear Duathlon 10/04/2015, Sunday Meet Your Maker Off-Road Challenge 10/10/2015, Saturday Monte Sano 15K 10/11/2015, Sunday Goosepond Island Half Distance Triathlon 10/11/2015, Sunday Oktoberfest Triathlon 10/16/2015, Friday Capital to Coast: The Great Texas Relay 10/18/2015, Sunday Honored Hero Run 10/18/2015, Sunday Hill Country Marathon 10/24/2015, Saturday Miami Beach Halloween Half Marathon 10/24/2015, Saturday 13.1 Marathon - Dallas 10/25/2015, Sunday Ironman 70.3 Miami 10/25/2015, Sunday Texas Tough Duathlon 10/31/2015, Saturday Monster Dash 10/31/2015, Saturday Clark Gardens Half Marathon & 5K 11/01/2015, Sunday DRC Half Marathon 11/07/2015, Saturday Ironman Florida Triathlon Muleshoe Bend Trail 11/07/2015, Saturday Spectrum Series:Race 11/07/2015, Saturday Rocky Raccoon 50K/25K Trail Run Oak Mountain State Park 11/08/2015, Sunday XTERRA AlabamaTrail Run 11/08/2015, Sunday Ironman 70.3 Austin 11/08/2015, Sunday Fort Worth Marathon 11/14/2015, Saturday Huntsville Half Marathon 11/14/2015, Saturday Bronda's Run/Bike Du - Half Iron and Inter11/15/2015, Sunday Miami Man Triathlon national 11/15/2015, Sunday Mote IN Motion Half Marathon & Relay Alamo Beer Challenge Race 4 - Battle of 11/15/2015, Sunday Leon Creek 11/21/2015, Saturday Pumpkin Spice 11/21/2015, Saturday Wild Hare Trail Run 11/22/2015, Sunday Holiday Half Marathon 11/22/2015, Sunday HMSA Classical 25K and 5K Fun Run 11/26/2015, Thursday The Texas Quad: The Walk 11/26/2015, Thursday Thanksgiving Day Half Marathon 11/27/2015, Friday The Texas Quad: The Waddle 11/28/2015, Saturday Kaiser Realty Coastal Half Marathon
Race Type 15K run | 5K run/walk
13.1M, 5K run 13.1M, 5K run 14M, 7M run 26.2M, 13.1M run 13.1M run triathlon 13.1M, 10K, 5K run 13.1M run/race walk/walk | 5K run/walk
New Orleans Shreveport Franklinton West Monroe New Orleans New Roads Lafayette New Orleans
LA LA LA LA LA LA LA LA
50K, 25K, 10K trail run triathlon duathlon triathlon 15K run half, olympic triathlon triathlon 223M relay 20M, 13.1M, 5K run 26.2M run 13.1M run 13.1M, 5K run triathlon duathlon 13.1M, 10K, 5K run 13.1M, 5K run 13.1M, 5K run triathlon
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TX FL TX TX AL AL TX TX TX TX FL TX FL TX TX TX TX FL
50K, 25K, 10K trail run 50K, 25K, 10K trail run 13.1M trail run triathlon 26.2M run/walk | 20M, 13.1M run 13.1M run duathlon duathlon | triathlon 13.1M run/relay 20M, 20K, 5K run 15K, 10K, 5K run 50M, 50K, 25K, 10K trail run 13.1M, 5K run 25K run 26.2M, 13.1M run 13.1M, 5K run 26.2M, 13.1M run 13.1M, 5K run
TX TX AL TX TX AL TX FL TX TX TX TX TX TX TX TX TX AL 43
Fall Race Series
The Cajun Way
RUN-RUN Race Series
ON TAP 5K Roux Run
Boogie on the Boulevard
Avery Island 7th
Jungle Gardens 5K junglegardens5k.com
Participate in in our our 1st 1st 15K 15K -- 33 race race series! series! Participate Sign up for each event on their websites or at cajuntiming.com (under events calendar). Complete each race and receive a finishers medal! The organizations that host these events are committed to help improving the lives of others. ON TAP and the Boggie on the Boulevard are local civic organizations devoted to helping improve the communities of Iberia and Vermillion parishes. The Jungle Gardens 5K is solely dedicated to raising funds for St. Jude Children's Research Hospital.
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