Active Acadiana

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Superheroes of the Food Chain RACE DAY RITUALS

activeacadiana.com March 2016

FITNESS

CYCLING

Diet

Reboot!

Confessions

of a CrossFit Convert

Obstacle

CourseRacing

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lafayette.louisiana

MARCH 2016 ISSUE

Colby Albarado, Publisher Andrew Ward, Editor in Chief Lindsay Sanders, Business Development Contributors Lizzie Ellis Yvette Quantz Chris Baker Kate Rountree Claire Salinas Dr Malcolm Stubbs, M.D. Andrea Andrus Katie Frank Dr Thomas K. Bond, M.D. Megan Eimers Jon Sanderson Brittany Baudoin

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

CONTENTS Race Day Rituals

12

Pain in the Vein

Diet Reboot!

16

Confessions of a CrossFit Convert

20

04 Letter from the Editor 06 Local Events 08 Opportunistic Exercise 10 Athletic Shoes 12 Race Day Rituals 14 Superheroes of the Food Chain 16 Pain in the Vein 18 Muscle Activation Techniques 19 Chiropractic Care 20 Confessions of a CrossFit Convert 22 Oui Power Yoga

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24 Diet Reboot!

26 Coach Tom 27 Origins of the Burpee 28 Olympic Gold with Regenexx 30 Obstacle Course Racing 32 Know Your Roll 34 IM=X Pilates 36 Get Fit with TRX 38 Trail Racing Down South 40 Louisiana Mountain Bike Trails 42 Upcoming Events

3

From the

EDITOR “Spanish Lake. Why had we never thought to go to Spanish Lake?”

During the week, I manage a marketing department for an oil and gas equipment manufacturer, M&M International. My office is in a sprawling complex, on Hwy 182 in Cade, and every day I work just a few minutes away from this beautiful, expansive body of water that’s perfect for any sort of watersports or activities. Maybe to others in Acadiana, this is nothing new and this place has been old hat. For me, finding Spanish Lake was an awakening of sorts, of new ways for me to stay active this summer without traveling hours away.

My wife and I borrowed a few kayaks (thanks Colby) and headed out on a Sunday afternoon, on more of an exploratory mission than anything else. Easy to find launch right off of 182, pay your 2-dollar fee to use the lake, and off we went. It was almost too easy, and too close to home. We paddled out towards the middle of the lake, took a left and found a large group of cypress trees to paddle around, completely enjoyed the silence and break from our busy lives, and realized that “unplugging” like this was necessary. We are constantly buried in our schedules, our kids’ schedules, our cellphones, that small daytrips out onto the water of Spanish Lake will become more common. Guaranteed.

I recommend that each of us need to find our “Spanish Lake”. That thing that breaks us away from the grind, and reconnects us with something fun, something calming, and something essential.

Andrew Ward / Editor-In-Chief

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

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ENDORPHINE Presents the First Annual FIT FEST!!

F T

FEST

A Day of Fitness Saturday May 21st Starting with sunrise yoga at 7am for more information and schedule of events visit www.fitfestatthehorsefarm.org

5 Fun Ways to Get Fit This Spring

Andrea Andrus

Share your service.

Spring is almost upon us which means that warmer weather is on the way! And what better way to enjoy the weather than to get outside and be active? And I don’t mean going outside and run-ning five miles, I truly mean enjoy.

Even for those of us who love exercising, sometimes there is no time to commit to exercising with all the family and professional obligations mounting.

Opportunistic Exercise is the perfect way to get fit without hitting the gym and have fun too. It is simply adding movement to your everyday activities or looking at how you can do everyday ac-tivities differently to increase the amount of effort you are putting in without increasing the time spent.

Opportunistic Exercise reminds us that something is better than nothing. Try to lose that all-or-nothing mindset which diminishes your chances of sticking with an exercise routine.

Fit 10 minutes in here and there and then add it up. It all counts!

Let’s look at five fun ways to be active by adding outdoor Opportunistic Exercise to your life this spring.

Join a team with your family.

Trying to find time to spend with your family and get to the gym can feel impossible some weeks. Rather than separate the two, find a family-friendly team you can join together.

Sports quite literally make a game out of working out, so you’ll get your heart rate up, burn calories, and have a good time doing it.

Moving and reading. The end of the day at the office isn’t usually the end of the actual work day. Rather than reading emails on the couch when you get home, get up and do squats or walk around the yard between each email.

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We all keep meaning to volunteer more, right? Well let’s kill two birds with one stone and also be active. Volunteering for a community-service project, such as building a home with or cleaning up a park or other green space, is a great way to add activity to your day, while improving your community at the same time.

Gardening.

Burn calories while making your yard beautiful. All the bending and squatting to plant flowers and pick weeds is great for your legs and tush - and who isn’t trying to improve those areas?

Go the distance.

No matter what you are doing this spring, go farther and harder. Whether it is parking in the back of the parking lot, taking the stairs or playing frisbee on your lunch break with coworkers, be opportunistic and choose the more active path.

As you can see, being active and burning calories can be fun. Think outside of the box this spring so you can enjoy more time outdoors while still getting fit and feeling great!

Andrea Andrus is a Certified Health Coach with a passion for living her life to the fullest and bringing as many women along with as she can! Andrea received her Health Coach Certification from Dr. Sears Wellness Institute, and she also holds a Bachelor’s degree from the University of Central Florida and a Master’s Degree from the University of South Florida. If you want to learn more about Andrea check out her website at www.andreaandrus.com or follow her on social: @akandrus and @opportunisticexercise.

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Athletic

Shoes No matter what your favorite sport is, your shoe wear is one of your most important pieces of gear. But with all the choices out there, it can be very difficult to select the right pair. Wearing the right shoes can increase comfort, improve performance, and most importantly, prevent injury. Sports can place tremendous physical stress on your feet especially those involving running and jumping. So here are a few tips to find the right shoe for your sport or activity. ▶ Choose a sport specific shoe. There are specially designed shoes for almost every athletic activity you can be involved in. Get a running shoe for running. Choose a court shoe for tennis or volleyball. Cleats may be

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needed for field sports. Look for a specialty store if possible. ▶ Your feet swell throughout the day, so try on new shoes later in the day or after a workout. Also use the same type of socks that you will wear during your activity. ▶ Make sure the heel counter – the back of your shoe that holds the heel – fits snugly. This in important in providing stability ▶ When checking the “toe box”, you should have enough room to wiggle all of your toes. The proper length should be about ½ inch longer than your longest toe. Your toes should never feel cramped in your shoes. ▶ Try on both the right and left shoes to check fit. Walk around on differ-

ent surfaces like carpet and tile to see if they are comfortable. Utilize demos that some shops provide. ▶ Tie the laces so they are snug but not too tight just as you would for your activity. Different lacing patterns can help the shoe adapt if needed. ▶ Inspect the shoes for defects and make sure they are level. Also, ask for shoes that haven’t been on the shelf too long. Some cushioning materials can lose their effectiveness over time even if not in use.

Athletic shoes need to be replaced on a regular basis. Wear and tear increases depending on the amount of use and the court surface can be a factor. In particular, running shoes should be replaced at regular intervals. The cush-

ioning loses 45% of its effectiveness at about 500 miles. As a general rule of thumb, divide 75,000 by your body weight (in lbs) and this will give your miles at which you should replace your shoe. So if you weigh 150 lbs, you should replace them at 500 miles.

Remember, your feet take impact up to 3-5 times your body weight during running and jumping. And a foot injury can often take a long time to heal! So protect your feet! Invest some money and time in research and select the right shoes. That way you can play or participate for years to come and achieve your fitness goals!

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RACE DAYRituals of Notable Marathoners

Megan Eimers Many runners have a race-day routine that they swear helps get them in the zone for the big race, whether that involves wearing a special pair of socks or eating a specific food. Some may think that these rituals have little impact on a runner’s performance, but these habits can actually calm pre-race jitters and help you focus. Perhaps that is why these notable marathon runners have adopted some interesting raceday rituals:

Ryan HalL The former marathoner holds the U.S. record in the half marathon and won the 2008 U.S. Olympic Trials, 12

where he went on to place tenth in the Beijing Olympics. His race-day ritual?

Hall shaves his head, face, and legs so that he can feel faster on his feet. He also crumples up his number, an old habit that he picked up at Stanford.

DesireE Linden American marathoner Desiree Linden represented the U.S. in the 2012 Olympic Marathon and still practices the same routine, starting the night before. Linden first lays out all of her clothes and makes sure that she has everything packed and ready to go for race day. The morning of the race, she wakes up three hours early so that she

has plenty of time to relax. Another must have for Linden: lots and lots of coffee.

Meb Keflezighi Keflezighi is best known for being the first American man to win the 2014 Boston Marathon in 31 years and is the 2004 Olympic silver medalist in the marathon. He may owe his success to a ritual that he has had since high school. The marathon runner says that he always eats a heaping plate of pasta the night before his race. However, Keflezighi says that he has another key pre-race ritual in addition to the pasta: spending time with his family. Tune in

to the 2016 Summer Olympics held in Rio and keep an eye out for Keflezighi, who made this year’s U.S. team.

Shalane Flanagan Shalane Flanagan has also snagged a place in the 2016 Summer Olympics, but her race-day ritual is more like a superstition. Flanagan is convinced that the number eight gives her good luck and she noted how prevalent the number was in China, where she competed at the 2008 Beijing Olympics.

Apparently, Flanagan’s bib had the number eight, her table for her water bottle was number eight, and even her hotel room was on the eight floor. We can only hope that her special number makes an appearance in Rio for the

Summer Olympics.

DeEna Kastor The three-time Olympian and American record holder in the marathon once had an interesting ritual that may have helped her win the bronze medal in the 2004 Olympic Marathon. Kastor drank a glass of red wine with her dinner the night before the race and after her success, she repeated this ritual before setting an impressive American record of 2:19:36 in the Chicago Marathon in 2006.

Paula RadclifFe Marathon world record holder Paula Radcliffe has a few race-day rituals.

The English-marathoner says that she

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uses the same safety pins to secure her number for every single race. Radcliffe also says that she wears the same jewelry for big races and eats the same meal the night before: plain brown rice with chicken.

Galen Rupp One thing that you won’t catch professional marathoner Galen Rupp without on race day is a Breathe Right nasal strip or a mask. For those wondering, it isn’t a fashion statement. Rupp says that he has allergies and that the nasal strips help open up his airways. The black mask that he has upgraded to supposedly filters out pollen. While a lot of people gave the professional runner flack about it at first, Rupp’s success quickly silenced the teasing.

0.5% Percentange of the U.S. Population That Have Completed a Marathon

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Superheroes of the Kate Rountree RDN, LDN

FOOD CHAIN

Carbohydrate based antiinflammatory foods:

Not all superheroes roam the streets striving for good protecting us from our enemies. Some are less apparent, yet their life-saving capabilities are far greater than they appear. These everyday superheroes show up in our food chain and assist in fighting chronic inflammation that can lead to some cancers, cardiovascular disease, some types of diabetes and autoimmune disorders…ALL ENEMIES! These foods can reverse the inflammatory processes, prevent chronic disease and stop additional damage from occurring. These are the SUPERHEROES OF THE FOOD CHAIN. They build up our defense, fight against potential disease causing processes, and preserve health and wellness well into old age.

Increase your intake of these SUPERHEROES using these simple steps: 1. Add variety. Select a few antiinflammatory foods each day to add to your current regimen. Replace butter with avocado on your morning toast!

2. When grocery shopping, fill your basket mostly with 1-ingredient foods. Spend more time in the produce section than any other part of the store.

3. Choose minimally to no processed foods. Select foods that are closest to the form they were when they came out of the ground, or grazed, swam, or flew on the earth.

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• Richest sources: dried beans, peas, lentils, brown rice, sweet potatoes, butternut squash, quinoa, and barley. Keep in mind all of these foods are coming straight out of the ground, washed and shipped to your grocery store, rather than milled into flour or sugar and processed into a slice of bread or cookie.

• Increase your intake of fiber rich fruits that are rich in color: berries, citrus fruits such as oranges and grapefruit, apples, grapes, cherries, pineapple and melons.

Phytonutrients: • These are nutrients that can only be found in plant-based foods and are thought to promote health through anti-oxidant properties.

• Richest sources include carrots, broccoli, sweet potatoes, pumpkin, citrus fruits, peaches, apricots, kale, spinach, turnip greens, tomatoes, pink grapefruit, guava, and eggs.

Protein based antiinflammatory foods:

Choosing foods with rich antiinflammatory properties will help to reduce oxidation that can lead to heart disease, autoimmune disorders, diabetes, along with a variety of other preventable health conditions.

Give yourself a gift and choose the superheroes of the food chain!

In closing, when this issue hits newsstands, I will be in the last 6 weeks of training for my very first Boston Marathon!!! I’m super excited about qualifying for this amazing race and, especially, because I will be running it to raise money for the Cancer Center of Acadiana (CCA) at Lafayette General Medical Center. In the last two years, I have had the pleasure of seeing firsthand the compassionate and competent care that the CCA provides right here at home in Lafayette. In addition to their outstanding care, the CCA has a Cancer Research Fund, which uses dollars to work with pharmaceutical companies and federal grant-making agencies to support cancer related trials and studies. These monies are used as a match to leverage and receive additional funds.

• Richest sources: fish, beans, lentils, soybeans and whole soy foods. Beware, however, of soy based frozen, prepared foods that can be high in sodium and highly processed.

• Limit high fat red meats, pork, and skin on chicken and turkey. Trim visible fat off of all meats.

Please consider donating to this fund and follow me on Instagram and Facebook @rountreenutrition or @ katerountree #katerunsboston as I prepare for this bucket list event! Feel free to send me all the good gris gris you got! I’ll be posting tips on training and fueling. Check it out!

Fat based anti-inflammatory foods: • Richest sources: avocados, extra virgin olive oil, walnuts, cashews, almonds, hemp seeds, flaxseeds, nut butters, fatty fish, such as salmon, sardines packed in water or oil, herring, and black cod.

• Decrease your intake of saturated fats from heavy cream, butter, fatty meats, and palm kernel oil (used in many processed boxed foods, like crackers, cookies, etc.)

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Pain in the Vein Mark LeBlanc is used to pain. A triathlete and road cyclist, he finished three 70.3 triathlons in 2014, plus numerous other shorter distance triathlons. As a road cyclist, Mark participated in a number of races last year, moving from Category 5 to Category 3 in 7 months. All those athletic accomplishments came with medals, personal bests…plus years of aches, soreness and pain.

“Whenever I ran,” says Mark, “I could feel an odd, painful sensation around a small bulging vein on my calf. I finally made an appointment Dr. Christopher LaGraize at Vein Center of Louisiana to get it checked out.”

The diagnosis?

Varicose veins.

“I thought varicose veins normally happened to older people,” Mark recalls. “I’m 27 years old. Dr. LaGraize explained they could occur when you’re young, too. If you ignore the symptoms, they can cause problems down the road.”

Mark was treated at Vein Center of Louisiana with the minimally invasive Venefit™ procedure. It is outpatient, takes about an hour, involves very little pain and down time, and is covered by most insurance. Venefit™ fit perfectly into Mark’s training schedule.

“My experience at Vein Center of 16

Louisiana was a really good one,” says LeBlanc. “Dr. LaGraize was great. He was very friendly and available after the surgery to advise me on what to do and not to do. He’s also an athlete. It helped having him understand I was eager to get back to training ASAP. The Vein Center staff was a big help, as well.

They worked with my leg wrapping, so I could bike 55 miles the next day, 75 miles the day after, and 620 miles the following week. “ If you’re experiencing aching, throbbing leg pain with or without bulging veins, schedule your free screening at Vein Center of Louisiana. Dr. Christopher LaGraize or Dr. John Luke, III will discuss your treatment options, including the new VenaSeal™ Closure System, to determine the right one for you.

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“It was the kind of leg pain I couldn’t really describe.”

Lafayette’s Mark LeBlanc is a member of the 4D Racing Team, based out of Baton Rouge.

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MAT Muscle Activation

TECHNIQUES Professional athletes like John Elway and Peyton Manning have been utilizing Muscle Activation Techniques to help them deal with the stresses on their bodies for years. Now you may not be a pro football player, but here’s why you might find M.A.T. helpful…

Do you want to perform at your best in sports, exercise or even life each and every day?

Do you want to make your body more resilient to stress and trauma to prevent injuries to your body?

Do you want to stay active as long as possible by recovering quickly from injuries and setbacks?

What is M.A.T.?

M.A.T. was founded on the principle that human movement and exercise are fundamental to human health and that a muscle’s ability to contract efficiently is important for normal movement. Any loss of muscle contraction efficiency may be demonstrated as a loss of motion and decreased performance, which may lead to pain and/or loss of physical capabilities.

range of motion and strength of that muscle/limb. By improving these aspects, a person will see an increased ability for exercise and physical performance.

compensating. This leads to the weak muscles staying weak and the strong muscles getting stronger.

What causes muscle weakness?

An initial visit will involve an assessment to determine range of motions in the body that seem to be experiencing issues, as well as which specific muscles in these ranges may be weakened.

After that we begin the treatment process, which involves manual manipulation or isometric contractions to improve the muscle’s contractibility or activate the muscle. Eventually we can implement exercises to further see the improvements and benefits that M.A.T. brings to your active lifestyle.

A multitude of factors such as trauma, stress, or overuse can contribute to muscle weakness. At M.A.T. we say, “muscle tightness is secondary to muscle weakness.” If you can correct the weakness, then most times you can eliminate the tightness.

How do I know if I have muscle weakness?

The first and major indication is that something may not feel right. This can be seen as joint pain, muscle tension or instability of a joint, or in other words tight hamstrings, tight lower back, shin splints, aching knees, or hyper-extended joint. Any feelings of pain or tightness can be signs of possible muscle weakness.

What makes M.A.T. unique?

Can’t exercise correct these weakened muscles?

Clients are treated as an individual with their own muscular weaknesses and compensation patterns. M.A.T. does not diagnose or treat pathology, but works to improve a muscle’s contractile capabilities and the resulting

The answer is – maybe. If you have muscles that have been weakened due to prolonged stress or sudden trauma, then moving them into a position of vulnerability (contraction) may result in other muscles taking over or

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How does the M.A.T. process work?

Brittany Baudoin (P)337.451.1158 Muscle Activation Techniques Specialist NSCA CSCS NASM PES USA Level 1 Sports Performance Coach Peak Pilates www.FitbyBrit.com

Chiropractic Care Why does pregnancy cause back discomfort?

Postural changes occur as baby grows causing mom’s center of gravity to shift, resulting in an exaggerated low back curve.

These changes cause stress on to the ligaments, muscles and bones of the spine. Also, due to the release of Relaxin hormone during pregnancy, misalignment of the pelvis is common during pregnancy.

Is chiropractic safe during pregnancy?

Not only is chiropractic safe for pregnant woman, it is very beneficial!

Benefits of chiropractic care during and after pregnancy:

• • • • • • • •

Alleviates sciatica symptoms Decreases back pain Less labor time and pain Reduces need for pain medication Faster recoveries Improves posture for breastfeeding Restores proper biomechanics postpartum Less incidence of postpartum depression

Is chiropractic safe for children?

Chiropractic is one of the safest forms of children’s health care. A baby or child is adjusted differently from an adult. A chiropractic physician applies gentle, specific pressure when performing pediatric adjustments instead of utilizing forceful thrusts.

Benefits of chiropractic care for babies and children:

• • • • • • • •

Promotes proper alignment Promotes proper posture Improves sleep Improves breastfeeding outcomes Alleviates symptoms associated with earache, asthma, allergies, bedwetting, constipation Relax muscular tension Strengthens immunity Assists with behavioral disorders and improves emotional wellbeing

For more information visit: www.meganbegnauddc.com

How can we become chiropractic patients?

I am currently accepting new patients at Higginbotham Chiropractic Plus, located at 116 Foreman Drive, Lafayette, LA 70506; (337) 981-0206.

Dr. Megan Begnaud, D.C. was born and raised in Acadiana. Dr. Megan enjoys using a holistic approach to treating patients through all phases of life. She has a special interest in extending chiropractic care to moms and babies. Dr. Megan is a Chiropractic Physician, Certified Personal Trainer, has a BS in Exercise Science and Human Biology and is a Certified Provider of The Listening Program (TLP). She utilizes chiropractic adjustments, therapeutic exercise, massage and nutrition to promote healthy lifestyle, improve quality of life and optimize patient potential.

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G N O R T S Life THE

Confessions

Lizzie Ellis NASM-CPT

My name is Lizzie and I’m Č• Č”, ++Ƀ'' ,b If you asked me three years ago if I thought I’d be doing Crossfit I would have laughed at you. Now, just one month in, I’m a proud member of the cult. Actually, it’s really not like a cult at all. That was one of several myths I believed that made me suspicious and resistant to trying it.

Now here I am and I just signed up for the Crossfit Open, judged my first competition and I’m teaching boot camp classes at my gym. Who am I?!

But seriously, you’re probably wondering what changed.

Here’s the short version. I learned more about it and started to realize that my personal fitness goals and goals as a personal trainer were more aligned with Crossfit than a traditional gym. I like getting stronger, faster and more athletic and want to work with people whose goals are similar. It’s crazy what happens when you really educate yourself on a subject!

I won’t bore you with a long version, but I will say it was a series of events and moments of enlightenment that got me here. I only wish I had done it sooner. After all, Crossfit at 30-years20

of a

CrossFit Convert

old is much different than Crossfit at 23-years-old. But really that’s the beauty of it. You can do it at any age.

It challenges me every single day.

You might go in thinking “I’m in pretty good shape. How bad can it be?� Then you get handed a butt kicking and realize you still have room for improvement. To me this is both humbling and empowering. You can never stop progressing with Crossfit. Literally everyone can do it. It is scalable down to beginners and can be made infinitely more difficult for elite athletes. Studies have also proven the effectiveness of Crossfit when it comes to changing physique and improving strength and athletic endurance. I mean just look at the athletes at the Crossfit games.

They’re doing something right.

So why do so many people still hate on it? Why did I hate on it? I believe it’s fear of the unknown. Also, it is hard and some people (including myself ) are intimidated by it. Here are some myths I used to believe and why they are wrong.

Č”, ++Ƀ'  + ȕš- , #+ Any form of exercise can be dangerous. The key is proper coaching and learning sound technique. This is

where progressions and modification come in. A good coach is not going to hand a beginner a 45 pound bar and expect them to figure out how to put it over their head. The majority of Crossfit gyms have on-ramp programs for beginners to teach the fundamental movements and guide them on proper technique and common faults. I see far more people in the traditional gym weight room deadlifting with rounded backs and squatting with wobbly knees. I also know lots of runners with constant aches and pains. Find a good gym with good coaches and listen to your body. You must take ownership of how you’re moving. Learn what proper technique actually feels like and what it feels like to have that technique break down. When you start to fatigue it’s ultimately up to you to check yourself (before you literally wreck yourself.)

'f+ ' "Č•, ȕš š ' ˜, -,Č• , -)' While the workouts are varied the movements are not. Go to classes for a week and you’ll likely see many of the same movements or some variation of them day to day, but programmed in many different ways. This allows for you to actually get better at these movements. Any good coach is not going to program workouts randomly

day-to-day. They’re going to look at the week as a whole and make sure there is balance in volume, intensity and movements. Unlike some types of “functional” fitness classes these movements are actually functional. Sitting down and getting back up is a squat, picking up your child off the floor is a deadlift, putting the bag of dog food on the high shelf is an overhead press. These are things you need to be able to do in daily life. The strength you build will also be handy in the zombie apocalypse because, ya know, that’s totally going to happen.

ure out how to kip I’ll probably proudly post a video on the interwebz to brag.

Ultimately, it’s about learning. It’s normal to be unsure or resistant toward something you don’t know much about, but if you choose not to learn about it then it makes no sense to judge or criticize it. I’m guilty of this.

Part of it was ignorance, but another part of it was pride. I knew when I started I would be back on the bottom of the totem pole. Being a beginner is hard sometimes, but remember that everyone started somewhere.

It’s a cult There are lots of memes and jokes out there about how much crossfitters love to talk about Crossfit. I know people that have been doing it for a while and sure, at first, they loved to tell us about it because it was new. Any time you start something new and exciting you’re likely going to want to tell people about it. This is no different. Don’t confuse community for cult. Crossfit seems to have a unique ability to bring people of all different backgrounds together. I immediately felt included in the gym I go to and I’ve met people I may have never crossed paths with otherwise. Now, we sweat and suffer together and even start to realize we have mutual friends and hobbies or interests in common.

Kipping pull-ups They’re harder than they look. Seriously, have you ever tried one? How about 20 in a row? I used to scoff at people who bragged about doing 100 pull-ups only to learn that they were kipping or butterflied. Granted, I can only do a few strict pull-ups, but well ya know. Haters gonna hate. Here’s what I’ve learned- anyone that can do 100 kipping pull-ups is a beast. It’s a very technical movement that takes a lot of practice and if repeatedly done incorrectly could lead to injury. Any good coach isn’t even going to teach you how to kip until you can do at least a few strict pullups. When I finally fig21

What was your inspiration for getting into yoga?

“Yoga just makes me a better human being, period.” I grew up with a yogi mother. Of course, when you are a teenager and your Mom does something it is the last thing you want to do.

For me that thing was yoga. I avoided it until college when I finally caved and started practicing hot yoga. I was hooked, instantly. However, life moved fast and before I knew it I was a wife, a mother, a practicing acupuncturist, and my yoga practice had fallen to the wayside. I made a New Year’s Resolution to get back into yoga, that’s where Dee Dee Lantzy came into my life. We bonded over metallic temporary tattoos in carpool line and I was pumped to find out she was yoga teacher. I started attending Dee Dee’s classes; I completed Level One with Baron Baptiste, and six weeks later Dee Dee and I opened the studio!

What is Baptiste yoga?

Baptiste Yoga™ was founded in the 1940 s by Walt Baptiste and through his son Baron, it has evolved into a practice that holds true to the spirit of its creation while remaining accessible to anyone today. The physical aspects of Baptiste Yoga™ style are inspired by the Hatha Yoga teachings of Krish22

namacharya and his students Iyengar and Desikachar, whom Baron Baptiste studied with personally from a young age.

The Baptiste Yoga™ practice and programs are designed to empower you with the focus, training and insight you need to achieve consistent results in the most important areas of your life. A potent physical yoga practice, meditation practice and active self inquiry are used as tools of transformation – encouraging participants to reclaim their full potential, discover creativity, awaken passion, and create authenticity, confidence and new possibilities.

One thing that you want your yogis to take from each session when they leave?

Be Generous and HAVE FUN: Commit to making our classes, each other and our community great. We want people to leave our classes feeling empowered and inspired to go out into the world as their best self.

What classes does Oui have (! !¨ -~ Hot Power Vinyasa- Is the type of practiced at Oui Power Yoga.

Hot- The classes are held in a room heated to between 88-95 degrees unless otherwise noted. The heat allows

for deeper opening in the body, detoxifying of internal organs, and burns more calories.

Power- This is a fast paced and physically challenging practice. We sweat, strengthen and build flexibility in your body. All levels are welcomed and encouraged. Modifications and variations are explored and encouraged!

Vinyasa- Flow, in class we are constantly moving. Breath is linked to pose for a moving meditation.

We also offer a chakra Clearing Class twice a week that is not heated. As you meditate in restorative poses all 7 of your chakras will be checked for energy blockages. Stuck energy will be released creating a balanced mind, body, and spirit.

Your favorite pose & why?

My favorite pose is wheel pose. It is the peak pose of the practice. You are in a full backbend engaging all of your muscles, opening, your chest, and throat. It’s super invigorating.

Oui’s “mission” statement?

Oui is the French word for yes! We are all about being a yes at OUI. We are a yes for community, empowerment, and service. Our mission at Oui is to empower you to live your best life

NOW through the practice of yoga. We encourage you to get present and live fully RIGHT now with power, promise, and possibility.

The poses we use will build strength, balance and flexibility while flowing from one pose to the next. You will gain power and ease both on and off your mat while have more fun than you have ever imagined

-!.- ,ˆ!¨ - ˆ (ˆ $ ~ˆ We offer multiple programs at Oui. We are in the middle of our 40 Days to Personal Revolution Program right now. 40 Days to Personal Revolution is a breakthrough program to radically change your body and awaken the sacred within your soul. Through yoga, meditation, diet and personal inquiry, you are given the tools to set yourself free to live the healthful life you have always imagined. Tapping into ancient wisdom and his own personal experience, Baron Baptiste has created a relevant and practical program that will lead you home to mental clarity, lightness of body and illumination of spirit that comes with whole-life health.

Community meeting each week as you progress along this powerful journey.

We are also hosting a yoga retreat in Tulum, Mexico May 6-10th. At Oui, we appreciate taking time to relax, renew, and restore. Oui retreats allow us to show up fully for ourselves and others.

On this retreat, you will practice yoga, relax on the beach, eat delicious food, and have the opportunity to go on Eco-excursions and experience luxurious spa treatments.

Tulum, Mexico is a resort town on Mexico’s Caribbean Coast. It’s sugar sands, jade green water, and balmy breezes make it one of the top beaches in the world. It is also home to Mayan ruins. Amansala is an Eco-Friendly paradise preferred by yogis worldwide for its relaxed bohemian chic feel and breathtaking beaches. Relaxing in this paradise you will reconnect with your natural way of being through daily yoga practices, meditation, healthy eating, and loads of play! The retreat is open to Non-Members as well. For more information, email us at

ÂŹ ˆ!)ˆ # ÂŹ ˆ)!-ˆ ÂŤÂˆ ,ÂŚ - ÂŤ.ˆ%!. ~ Always come to the mat with beginner’s mind. There is always something to be learned in for the most advanced yogi. I learn something new each time I practice.

Yommunity meeting each week as you progress along this powerful journey.

We are also hosting a yoga retreat in Tulum, Mexico May 6-10th. At Oui, we appreciate taking time to relax, renew, and restore. Oui retreats allow us to show up fully for ourselves and others.

On this retreat, you will practice yoga, relax on the beach, eat delicious food, and have the opportunity to go on Eco-excursions and experience luxurious spa treatments.

info@ouipoweryoga.com

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active acadiana’s

Diet

Reboot!

YVETTE QUANTZ

RDN,LDN, CSSD FOODTHERAPYONLINE.COM Being Active Acadiana means you love to DO things! You love to live life.

You love to compete in events and races, maybe you win, maybe you just cross the finish line, but regardless of the outcome you are constantly seeking new ways to challenge yourself.

You love to push the limits. You run, cycle, hike, trail ride, swim, fish, yoga and more. And because you love doing things, you also want to feel good about yourself - both on the inside and on the outside. And who can blame you?

Certainly not me. This is all good stuff!

Being Active Acadiana is a wonderful, healthy, good for everyone type of thing.

Now with summer right around the corner, many people start getting serious about their weight loss goals.

It can be tempting to jump on board the latest quick fix weight loss plan of shakes and bars. While these plans are marketed as safe and effective, they are no solution for Active Acadiana readers.

These quick loss weight loss plans actually encourage you not to exercise.

And with how hard you have worked and trained over the past few months, why would you want to Why would a quick fix weight loss program encourage you not to exercise?

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1. Exercise increases your metabolism, which means it also rev’s up your appetite...therefore living on a diet of 900 calories a day just won’t cut it. You will be hungry and your blood sugar will drop leaving you cranky and snappy with co-workers, family members, and kids. Because you are - ActiAfter a few days of this low calorie eating while still trying to keep up your activity level - because you are - Active Acadiana -which means you love to DO things - like compete in races, hike, bike, trail ride, fish, and more. With your new low calorie, low flavor plan you now have no energy to do the things you love. Therefore the diet manufacturers solution is to not exercise while on your liquid diet fast.

2. Exercise builds muscle. Muscle weighs more than fat. When you drop exercise and calories at the same time, your body will drop a few pounds...but these pounds are made up of both muscle and fat.

Now, if you are Active Acadiana you know you have worked REALLY hard for that muscle and you will have to work really hard to get that muscle back. Is the quick fix weight loss plan worth it? When you lose

muscle, not only are you losing tone and definition in your body - but you are also decreasing your metabolism. A slower metabolism means less real food you can enjoy.

If you are looking for an easy, effective, and very sensible “diet reboot” implement these tips into your routine.

1. This plan is designed for the active soul, the one who loves to run and jump and swim and live life to the fullest..but who also wants to drop a few pounds. Skip the crazy liquid fast that will leave you feeling hangry and last in that next race you have signed up for. Instead follow this 10 step plan to help reboot and re-energize yourself to feel better, perform better, and be better!

2. Start and end your day with hot lemon water. Hot lemon water will act as a natural diuretic.

3. Drink 1/2 your body weight of caffeine free, calorie free liquid in ounces every day. Pure water is best.

4. Don’t skip meals. Especially if you think skipping meals is your secret to lose weight. Start your day right with a high fiber, protein packed breakfast.

5. Load up on veggies. Eat lots of them - all colors, all types! Raw, juiced, steamed, roasted, and sautéed are

just a few ways to serve.

6. Eat fat. Make sure you are getting heart healthy fat throughout the day.

Plant bases fats such as nuts, seeds, olive oil, and avocado are best. You can also cook up with clarified butter (Ghee) and coconut oil.

7. Prime with protein. A few great ideas include eggs, egg whites, Greek yogurt, chicken, salmon, tuna, beef tenderloin, 93% lean ground beef, beef steak.

8. Exercise at least 30 minutes a day.

Do something. Do what you can. Get out there and move! Include interval training in your workout plan.

9. Skip refined sugar and instead satisfy your sweet tooth with fresh fruit such as berries & cherries.

10. Drop refined flours, sugar, and alcohol from your diet.

11. Go to bed early. Being well rested will help “reboot� your system, so that you are not turning to sugar and empty calories for more energy.

Re-assess how you feel after the 14 day hiatus. Do you see a decrease in tummy bloat? Are you clothes fit better? How is your energy? Have you noticed a decrease in cravings? Record your progress.

Contact a registered dietitian to receive a customized nutrition plan to help you reboot your diet, while still performing your best in life!

The Barre is just the beginning.

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As many classes as you want for ONLY $3.50 PER DAY Some restrictions may apply. See studio for details.

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COACH TOM Claire Salinas

Most elite runners in Lafayette perk up when you say the name Tom Hopkins. Hopkins is known for coaching elite runners in the Lafayette area, free of charge. He came to UL on a track scholarship in 1967, after representing his native country, Ireland, in three World Cross Country Championships as a teenager. During his career at UL, Hopkins won Conference Track and Cross Country titles, and achieved All American status in the six mile run.

Due to the lagging oil industry, Hopkins has recently retired from his job as a Petroleum Landman and dedicated himself to helping local runners. Hopkins said, “I’ve been running all my life and coaching on and off for forty years. Now that I’ve retired, my main goal is to help Acadiana’s runners improve their running and health.”

Hopkins coaches the local Cajun Road Runners Club, in addition to anyone else who simply asks. During a typical week, Hopkins hosts sessions on Tuesday and Thursday nights and sometimes holds an additional weekend run.

“If you couple these sessions with a tough weekend tempo or long run, you have the basis for a complete week’s training,” Hopkins said.

Hopkins’ Tuesday night session at the UL track have been dubbed, “Torture Tuesdays.” During these sessions, Hopkins focuses on all aspects of running and each workout is designed to teach runners how to lead, follow, pace through and finish races. These sessions typically consist of a 2-mile warm-up, stretching, a “Fartlek” session, or some form of interval speed running, followed by a two mile warm-down.

Thursday night workouts at Bendel Gardens are just as challenging, and the rolling hills of the subdivision only add to the difficulty. Many of Hopkins’ runners have cited the “Ben-

NEXT GENERATION HYDRATION

del Hills” as the reason they race so well in local marathons.

Although Hopkins is willing to train people individually, he encourages runners to form training groups because according to him, “I find that group training is the secret. Everything falls into place when each runner finds his training partner, and we have levels to accommodate every athlete.” In addition to proper form, Hopkins also makes it a point to teach runners about proper nutrition.

Growing up in Ireland, the Hopkins’ family grew most of their own food, which gave Hopkins a firm foundation in this area.

Hopkins said, “I try to teach runners to stay out of the fast food places, and to prepare and eat as many proper organic meals as possible. “I, myself, eat mostly free range and organic foods, and rarely eat out.”

In addition to proper form and nutrition, Hopkins promotes two products from QSciences which he feels, when paired together, can tremendously improve the performance of endurance athletes. Hopkins believes the HQO Ionization/Alkaline water filter is essential for race preparation and recovery, and says the Q96 supplement has improved his own focus, concentration and performance. Hopkins said, “HQO can help runners offset the buildup of lactic acid, which helps with their endurance and speeds up recovery.”

Hopkins was able to introduce HQO water to local elite runner Kevin Castille and shortly after, Castille reported having, “The best run of his life,” after drinking 60 ounces throughout a 22-mile run. Castille was so enthusiastic about the water that Hopkins arranged for QSciences to hook up a unit to the faucet in his hotel room during the Olympic Trials in Los Angeles last month. To Hopkins that says a lot because, “This is America’s best ever Masters distance runner.”

Whatever level a runner may be at, Hopkins says, “Everybody wants to improve their running. I really want to help them get better, and it doesn’t cost a penny, I do it all voluntarily.”

You can catch Hopkins at his training sessions on Tuesday nights from 5:30 to 7 p.m. at the UL track or on Thursday nights from 5:30 to 7 p.m. in Bendel Gardens, and you can find his products online at tomhopkins.myqsciences.com.

Tom Hopkins tomhopkins.myqsciences.com 26

Origins of the

Burpee At some point in most of our fitness lives, we have all by now performed (most times at nauseam), or at the very least heard of the movement that when named usually receives the same effect as finger nails on a chalkboard... the burpee. So who is to “blame” for introducing trainers and fitness coaches to this often dreaded exercise? It’s hard to say exactly who is responsible for the version of the burpee we know today: however, the exercise’s namesake Dr. Royal Huddleston Burpee is credited with the original (and milder) version of the movement.

As part of his PhD thesis at Columbia University in 1940, Dr. Burpee developed the exercise and test as a quick and simple way to assess fitness. Originally the test consisted of the movement being performed (only) four times in a row. Although the original version of the burpee was far less punishing than the version we know and love/hate today, the military adopted it in 1942 as part of its fitness test for men enlisting in the armed services during World War II. The original test consisted of reps or “squat thrusts” (the original “burpee”) for 20 seconds, which then graduated in 1946 to reps in one minute, with a score of 41 considered excellent and fewer than 27 considered poor.

Burpees have long since been a staple of many fitness programs, much to the chagrin of fitness enthusiasts worldwide. So next time your trainer asks you to perform everyone’s favorite exercise, at least you’ll know who to blame!!

Robbie Adams Robbie received his B.S. and M.Ed. degrees in Exercise Science at The University of Louisiana-Lafayette, while working as a personal trainer and strength coach at Red’s for the past 16 years. He is also certified by the NSCA, is CrossFit Level 1 certified, and has been published and presented both locally and nationally. Over the years, Robbie has had the privilege of working with many high level athletes (PGA Golfers to UFC Fighters) during his term as a student assistant strength coach at UL, his career at Red’s, as well as with the Philadelphia Phillies Baseball Club as a strength coach for the Reading Phillies (AA) for the 2003 season. Robbie continues to look for new ways to help people achieve their fitness goals.

Local Doctor Helping Olympian

Chase the Gold Stacy Maggard When Dr. Thomas K. Bond opened TotalCare Health & Wellness Medical Center he had a vision for Louisiana’s first Regenerative Sports Medicine clinic; soon he may see his vision making a dream come true on the U.S. Men’s Olympic Gymnastics Team.

At 32 years old, Baton Rouge native, Matthew Hicks, could be one of the oldest Olympians to ever compete on the gymnastics team. However, it wasn’t his age that brought him to Dr. Bond, “I was being held back by injuries. At the 2008 Olympic trial, I was ranked third in the country and I hyper-extended my knee, but I kept competing. In 2009, I re-injured it and by 2012 I had a cartilage replacement surgery.”

The resulting severe arthritis in his knee, after so many injuries and multiple surgeries, is what led him to look for treatment beyond yet another surgery. Hicks chose the only physician in Louisiana board-certified in and practicing Regenerative Medicine, and one of only 30 in the country. Dr. Bond has become one of the most experienced Regenerative Medicine specialists in the nation as he’s performed thousands of injection procedures over the past decade.

“Regenerative Medicine is a subspecialty of medicine that utilizes various techniques and processes to stimulate cellular repair or healing of damaged tissues,” said Dr. Bond. “By utilizing an integrated approach of Regenerative Medicine, we have been able to help hundreds of patients, including world-class athletes.”

“I did my research, this is cutting edge stuff and it was right here in Lafayette,” says Hicks.

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But it’s not just for the elite, every day ailments can be eased and sometimes even cured by Dr. Bond and his team. Some of the primary Regenerative Medicine interventional procedures being utilized by Dr. Bond are the world famous Regenexx Procedures used by numerous professional athletes, including exLSU Tiger & NFL star, Jarvis Green.

The Regenexx Procedures are a set of autologous, adult stem cell and blood platelet-based procedures which assist the patient’s own healing system. For many patients, these novel stem cell procedures can offer an alternative to major invasive joint replacement surgery for specific patients with common degenerative joint conditions, such as osteoarthritis.

These stem cell procedures utilize a patient’s own stem-cells to potentially help heal damaged tissues, such as, tendons, ligaments, cartilage, spinal disc, or bone - naturally.

For Hicks, the inventive techniques could take him to Rio and possibly to a spot on the Olympic podium, “I’m the kind of guy that is always searching for betterment, I had incredible will and talent and my knee was holding me back. I’ve found this, it’s new, pioneering, and it’s changed my life.”

Hicks had his procedure in August of 2015 and says he immediately saw and felt results. He has no doubt he’ll be ready for the Olympic trials in June, in fact, he’s already training again.

Dr. Bond says Mathew Hicks’ story is only one of the many that his approach to medicine has saved. Improving a person’s life is the goal, no matter what their dreams are, “Our focus has always been on the patient as a total

person – many times a patient is facing major surgery, say a knee replacement, but no one has spoken to them about losing weight, or they have a social situation in their life at that time which prevents them from going forward with the surgery – close to retirement, for example. I literally have hundreds of patients who were told several years ago by their Orthopedist they had to have surgery – there were no other options. These patients continue to this day to live functional lives and have still avoided the recommended surgery”.

Regenexx physicians, like Dr. Bond, have safely performed more than 22,000 procedures to date and produced more published research on orthopedic stem cell therapy than any other group in the world.

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.

REGENEXX ORTHOPEDIC STEM CELL PROTOCOL OUTCOME DATA

1482 TREATED PATIENTS

0

WALKING

1

2

SPORTING

3

4

DRESSING ABILITY

4,4

5

WORK

2.7

2.6

6

7

HOUSEHOLD ACTIVITIES

2.5

2.2

8

9

CLIMBING STAIRS

2.2

10

RUNNING

2.2

1.9

The red graph above shows a decrease ŝŶ ƉĂŝŶ ĂŌĞƌ ZĞŐĞŶĞdždžͲ^ ƚƌĞĂƚŵĞŶƚ͘ dŚĞ ŐƌĂƉh ĂďŽǀĞ ŝůůƵƐƚƌĂƚĞƐ ƚŚĞ ĂǀĞƌĂŐĞ ƉĂŝŶ ƐĐĂůĞ ƌĞƉŽƌƚ ƉƌĞƚƌĞĂƚŵĞŶƚ ĂŶĚ Ăƚ ǀĂƌŝŽƵƐ ƟŵĞ ƉŽŝŶƚ ƉŽƐƚ ƚƌĞĂƚŵĞŶƚ ;ƌĂŶŐĞ ĨƌŽŵ Ϭ͕ ŶŽ ƉĂŝŶ ƚŽ ϭϬ͕ ǁŽƌƐƚ ƉĂŝŶͿ͘ WĂƟĞŶƚƐ ǁŝƚŚ ĂǀĂŝůĂďůĞ ƉĂŝŶ ƐĐŽƌĞƐ ǁĞƌĞ 1482, 643, 832, 651, 417, 224, 116, 29 Ͳ Ăƚ ƚŚĞ ƐĞƋƵĞŶƟĂů ƟŵĞ ƉŽŝŶƚƐ ;ƐƚĂƌƟŶŐ Ăƚ ƉƌĞƚƌĞĂƚŵĞŶƚ ĂŶĚ ĞŶĚŝŶŐ ǁŝƚŚ ϯϲ ŵŽŶƚŚƐ ƉŽƐƚͲƚƌĞĂƚŵĞŶƚͿ͘

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OBSTACLE COURSE

RACING

Megan Eimers Crawling through mud, jumping over fire, and climbing monkey bars over icy cold water—you might be wondering who in their right mind would put themselves through such a grueling experience. Those who want to put their athletic performance to the ultimate test are now looking at obstacle course races for the excitement and fun these races can provide. If you want a challenge that will give you a thrill and a sense of fulfillment, there is no better time to sign up for an obstacle course race. Here’s what you need to know before you get started: This Isn’t Your Ordinary Obstacle Course Remember when you were a kid and you had those simple obstacle courses in gym class? Most obstacle course races couldn’t be more different. Many of these races require you to train pretty hard in advance and officials will dole out tough penalties when a participant doesn’t complete an obstacle. Your speed, strength, and endurance will all be put to the test and it is time to start thinking seriously about training if you plan to sign up for one in the future.

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They Don’t All Have to Be Grueling Most obstacle course races are designed to push you to your limits. However, some of them can be extremely silly and have cool themes (such as a zombie apocalypse theme).

A lot of people enjoy signing up for these obstacle races because of the festive atmosphere and fun costumes.

While the more difficult obstacle races are also a good time, these obstacle races are a great choice for first-time racers because the course is less challenging.

You Will Get a Huge Sense of Accomplishment It takes a lot of hard work and determination to complete an obstacle course race, which is exactly why these races are so popular. Many people sign up for obstacle course races because they represent challenges that they need to overcome in their lives.

Completing such a grueling course can give a person a huge sense of accomplishment and makes you feel like you can take anything that life throws at you. There is nothing more sweet than crossing the finishing line and knowing that you gave it your all.

Nearby Obstacle Races Sounds like fun, right? If you want to get in on the action, there are plenty of local obstacle races that you can begin training for. Check out these races around the Gulf Coast:

Roanoke Texas Run the Jailbreak 2016 Where: Roanoke, Texas When: April 9, 2016

This may be considered a beginner-level obstacle race, but don’t let this 5K race fool you.

There are plenty of challenges to endure as you break free from jail to seek your freedom.

The event is an absolute blast and costumes are not an uncommon site in this race.

Battle of Baton Rouge 2016 Where: Baton Rouge, Louisiana When: April 16, 2016

Inverted walls, rope swings, cargo net climbs—this obstacle race course has it all. The Battle of Baton Rouge has two courses, a 1-mile and 3-mile, in addition to an elite course for the experienced racers.

Experience a royal challenge and see who will be crowned King and Queen of the Battle of Baton Rouge!

obstacle course race

Play Dirty Extreme Baton Rouge

Emerald Coast Mud Run for Orphans

Where: St Francisville, Louisiana When: May 14, 2016

Where: Niceville, Florida When: May 21, 2016

Are you ready to get a little dirty? This obstacle course race has over 20 obstacles, including the Giant Mud Pit, Fox Hole Lake, and Spider Crawl.

The Play Dirty Extreme Baton Rouge is a fun challenge for the 18 and older crowd.

Race for a good cause with the Emerald Coast Mud Run. With 18 obstacles for you to overcome, this race is sure to be a hit. Sign up with the family for a day of fun or get competitive with the 10k Elite Warrior race.

The best part? All proceeds go to support orphan care around the world.

battle of

april 16 highland park

win

the

baton ro ge

battle!

Baton Rouge. Louisiana

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KNOW YOUR ROLL Katie Frank, MS, LAT, ATC The self-propelled, deep massage technique referred to as foam rolling has fit quite nicely at the popular table.

Boasting benefits such as increased blood flow and ROM, decreased soreness and recovery time, and all these abilities with a lightweight and economical design; seems as if there’s something for everyone.

Some may imagine this practice as basically massage-based, and that is a good assumption. What is behind all the rolling? As a Corrective Exercise Specialist, knowing and understanding the concept of adhesions and myofascial release is vital. Even more so, understanding the effects of exercise on the muscles shows why this type of physical manipulation is great.

32

Muscles are often described as bundles of fibers within bundles of fibers and as they contract, they become “shorter” to cause our bones to move at the joints. The result is our bodies in motion. As the muscles go through intense work, they undergo a structural breakdown. This has a lot to do with the certain feelings you get after a workout. It doesn’t matter if you are weightlifting, doing yoga, running, or playing tennis, your muscles are working while you move. Obviously the weightlifter experiences more muscle use than the yogi, but the disintegration is all the same. Luckily with most breakdowns, there exists a rebuilding element. Our bodies work to create more and thicker fibers to replace/

repair the ones that were broken down.

Think of muscles as one of the most adaptable parts of our body. Davis Law describes the way soft tissue models along imposed demands. Meaning if we use certain muscles in certain ways often enough, our bodies will conform and try to do the action in the path of least resistance. Unfortunately, this isn’t always a good thing because the path of least resistance could cause dysfunction in our connective tissue.

Proper form is the best preventative measure for staying off the injured list.

So, knowing this bit of information is a good start to understanding the mighty foam roll.

We have all felt “tight” before a workout and perhaps sore afterwards.

In fact, some have come to love DOMS (delayed-onset muscle soreness) as a reminder of hard work. I almost crave it in some ways. Believe it or not, this type of soreness is described in the literature as a slight strain. Don’t get me wrong, being sore after a workout is ok in my book. It certainly doesn’t feel ok, which is why we do things such as stretch, ice, heat, and massage. Always remember that our bodies are great compensators and work hard to protect itself. Especially after high intensity exercise, the muscular breakdown can send a warning signal that the muscle is under too much stress and should begin a defensive mechanism in the form of increased tension. Sometimes this doesn’t happen in a smooth,

uniform way. The result, adhesions or “knots” as we tend to call them. If left untended, the adhesions disallow the muscle to work properly thus initiating a cumulative injury cycle. How can we stop the cycle? Indeed, incorporate self-myofascial release in the form of foam rolling.

Some rollers are short, some are long, some have tread, and some are smooth. In fact, simple PVC pipe can do the job. The “give” of the roller (soft vs firm) is correlated with the response.

The firmer the roll, the more intense the results. The theory behind this practice is to inhibit over activity of muscle tissue so that it can return to its usual, elastic self. Initially, giving your muscles back what they may have lost

through a workout or stress. Simply use your own body weight to slowly roll along the belly of the muscles and stop on tender parts (about 30 seconds.)

It takes a bit of pain tolerance and an attitude that justifies how it “hurts so good,” but the results are worth it.

In studies, foam rolling substantially improves muscle tenderness by a moderate to large amount in days after fatigue. Substantial effects ranged from small to large in sprint time, power, and dynamic strength-endurance.

There has to be a good reason why people are on the ground in various, compromising positions with this cylinder beneath them. Roll on!

How did IMx Pilates get started?

IM=X was created by Elyse McNergney, Founder and CEO of IM=X Pilates, Inc. and The Xercize Studio franchise. A former dancer/choreographer and Exercise Physiologist, certified in the Pilates Method and the Alexander Technique, Ms. McNergney was impressed with the versatility and overall benefits of pilates-style training.

During an eight-year stint as a personal trainer, she streamlined and enhanced the program to deliver a higher level of fitness in a shorter period of time. Ms. McNergney holds an M.Ed in Exercise Physiology from Columbia University and a M.A. in Movement Education from New York University.

In talking with Elyse and learning about IM=X Pilates we knew that we had to bring this product to Acadiana.

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What are a few of the best results that men and women in Acadiana can get from your program?

IM=X stands for Integrated Movement Xercize. It’s an elite fitness formula that marries the muscle toning and lengthening benefits of Pilates with the best elements of strength and cardio training to increase flexibility, endurance and muscle tone, while strengthening the spine and abdominal core. IM=X improves posture, strengthens, lengthens and adds flexibility to the spine and tones the whole body in a short period of time. It attacks excess bulk in the hips and thighs and tightens the body’s core muscles for rock-hard abs.

Who can benefit from IM=X training?

Everyone -- from fitness newbies to hard-core gym rats -- can benefit

from IM=X. The program has been proven effective for all body types and fitness levels, regardless of age, weight or ability. There are specialized IM=X formats designed for professional athletes, pregnancy, seniors, weight loss and back pain. And, as participants progress through the program, the sequences and combination of moves become increasingly more challenging, so IM=X is never boring and always results focused.

How often do you have classes or organized sessions?

At this point we host 25 classes per week with the majority of these being on the “Xercizer” machines. As we grow will have more time slots and options for our clients. During the month of March we are adding Saturday classes.

Give me an idea of what the first session would be like when I sign up?

In the first session we explain the basic concepts and fundamentals behind Pilates and the IM=X brand. We also take the time to make sure the client is comfortable with the moves and our equipment if applicable. Although there is learning involved in the first session, a workout should always be expected. In the first session you will definitely get a sense of what you can expect here at IM=X Pilates.

What are your 5 top tips for living a healthy and fit life?

People always say the same things which do hold true; diet, exercise, etc‌ For success in health all these things are important, but what we like to emphasize more than anything else is commitment to a plan and a lifestyle.

Make healthy choices every chance you get and over time you will see and feel the difference in various ways.

NOW OPEN Grand Opening Special Unlimited Classes $99 for your ďŹ rst month 2207 Kaliste Saloom Road | Lafayette, LA 70508 337.484.1IMX (469) | imxlafayette.com

TRX Workouts: Get Fit! A workout developed by a Navy SEAL seems like a workout that some of us may want to pass on, but don’t dismiss it just yet. Known as TRX suspension training, this versatile workout can be adjusted for all fitness levels and can sculpt your body to give you some pretty fantastic results. Give TRX a try and you may have found your new favorite workout.

What is TRX? Have you ever wondered what those hanging black and yellow straps are at your gym? Those suspension straps are all part of TRX. TRX stands for Total Body Resistance Exercise. In a typical TRX workout, you will use those straps to suspend your own body weight and engage tons of different muscles in your body. Former Navy SEAL Randy Hetrick is the founder and inventor of TRX, but don’t let this fact intimi-

date you. Hetrick has stated that TRX is for every fitness level and that you can adjust the workout to give you a challenge.

Why You Should Try TRX There is a good reason why TRX workouts are becoming so popular right now. For one, this workout targets so many muscle groups that it can whip you into shape pretty quickly. This isn’t just a weight training exercise either.

TRX also raises your heartbeat and incorporates cardio-like moves so that you get even more health benefits. It’s also a great workout for those who travel because you can attach the straps to any sturdy anchor in your home or even outdoors (just make sure that you weight test it first). With so many different ways to use the straps, TRX is perfect for those who get bored easily and need to switch things up.

Reap the Benefits of TRX Whether you are a runner, cyclist, or weight lifter, incorporating TRX workouts into your routine can help boost your performance. There is an endless amount of exercises that you can do with this single tool and TRX delivers a total body workout that is both safe and effective. Anyone looking for their next fitness challenge should look into TRX workouts.

Khristie Gass

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TRAIL RACING DOWN SOUTH

Jon Sanderson

Those of you that choose to take your runs off-road know that trail running is one of the purest forms of exercise around.

Every time you whiz through the forest or leap from boulder to boulder, you feel as if you’ve harnessed your true primal power.

While taking to the trails, either solo or with a group of friends is highly rewarding in its own right, it can become an even greater experience when you kick things up a notch with a bit of competition.

These days, the country is riddled with road races of all kinds. Big city marathons have become the new bucket list achievement for a lot of people, and “fun runs” have exploded like wildfire. So what about those of us who prefer to avoid the fitness tourism and tutu-wearing soccer moms skipping their way through light-hearted 5ks?

Thankfully, trail racing has remained extremely popular among purists, leaving us with a huge variety of competitive options to choose from.

These 5 trail races are a must for any of you who hope to prove that you can rise above the rest against anything Mother Nature can throw at you.

San Felipe Shootout – San Felipe, Texas Located roughly 30 minutes for Austin, the San Felipe Shootout takes racers along the banks of the Brazos River, through Stephen F. Austin State Park.

The shootout doesn’t follow the typical trail race format.

Most people are used to trail races that offer a variety of difficulty levels to accommodate multiple age groups and fitness levels.

The San Felipe Shootout is not one of those races.

Instead of choosing from a 5k, 10k, or half marathon, you’ll be competing in all three. Your completion time for each race will be combined to determine your place among the rest of the competitors.

This unique format keeps things highly competitive and exciting throughout the entire event.

Q50 Races Trails Extravaganza - Franklinton, Louisiana If you’re looking for the ultimate trail lover’s experience, you’ve found it. The Q50 Extravaganza is a 2-day celebration of everything that you love about trail running.

Held in Bogue Chitto State Park, this event allows racers to choose from any combination of 6 separate races that range from an enjoyable 5-mile course to a grueling 50k ultra-marathon.

This event will take racers through the hardwood forests and cypress-tupelo swamps that Louisiana is known for while enjoying the company and competitive nature of hundreds of people that enjoy the great outdoors just as much as you do.

Mississippi 50 Trail Run Laurel, Mississippi

War Eagle Tail Twister Trail Run – Rogers, Arkansas

Big Bend Ultra – Rio Grande Village, Texas

The Mississippi 50 takes racers along the scenic Longleaf Horse Trail, located in the De Soto National Forest. Racers choose from a variety of race distances ranging from a 20k race to the big daddy of them all, the 50 miler.

This race is a great way for people who are new to the experience to break into long-distance trail racing due to the unique course format.

Racers will complete a combination of loops depending on the length of the race they choose. These loops will have racers crossing the finish area multiple times. Because of the looping course format, organizers allow participants to decide how far they’ll be racing as they go.

The course layout also allows you to have a bag of supplies waiting for you at the finish area should you need them during your race.

Held every summer in Northwest Arkansas, the War Eagle Trail Run is the only trail race allowed in Hobbs State Park. With a 10k, 25k, and 50k course, this event has something for distance runners of all skill levels.

The War Eagle is a great opportunity for trail lovers to give back to what they love since 50% of the proceeds from the event go toward maintaining the trail itself.

Being a state park, the course is a well-maintained trail of winding turns and rolling hills through a beautifully scenic environment. If you’re used to the rugged terrain that many trail races offer, this event will come as a welcome change. The area is well forested, so even though the event is held in the middle of the summer, you can count on plenty of shade to keep you cool.

The Big Bend area of Texas offers some of the most breathtaking and rugged terrains many of us will ever experience. It’s for that very reason that hundreds of people find themselves drawn there every year for the Big Bend Ultra event in Big Bend Ranch State Park.

This event is made up of 3 race options; The Rock Dog 10k, The Quicksilver 30k, and The Buena Suerte 50 Miler.

Regardless of your experience level, if you’re looking to prove yourself in one of nature’s most unforgiving environments, you must add this event to your list.

Be sure to get to Big Bend early and stay late. The views of one of the darkest skies in the country are as beautiful as the landscape that surrounds you.

So, if you’re ready to run among hundreds of competitors just like yourself, as their feet thunder across some of the very best this country has to offer, perhaps it’s time to give one of these great races a try.

39

louisiana mountain bike trails Chris Baker I get asked about recommendations on other trail systems near our area all the time. A lot of people are being introduced to the sport now that we have our own single-track trails, and after riding here for a while, they want to branch out and see what else is out there. Louisiana definitely offers plenty of great off-road biking options. I wrote about several of them in past articles, and so I’d like to spotlight three more all within a few hour’s drive.

Chicot State Park, Ville Platte, La Not far to the north is Chicot State park. The trails here are mostly multiuse, and it’s usually described as a fun and relaxing ride. The actual trail itself doesn’t present too many technical 40

challenges. In fact, the challenge in this trail comes from the length. It’s a 20-mile loop around Lake Chicot, so it’s sure to test your endurance.

The scenery along the trail defines Louisiana mountain bike riding. Cycling over a wooden bridge through a flooded cypress forest, and then battling uphill through the pine trees is something you just won’t experience on many trail systems. There’s plenty to do while at the Park as well, including the Louisiana State Arboretum, or you can stay overnight at one of the cabins along the lake. A word of warning, though. You may want to hit this trail later in the day after the early-morning riders have already cleared

out the banana spiders.

Kincaid Lakeshore, Alexandria, La Another trail system surrounding a lake, this 9-mile loop is located west of Alexandria surrounding the Kincaid Reservoir and is part of the Kisatchie National Forest. This trail is also considered beginner-friendly, with a few twists and technical sections. The most challenging part of the trail is the long climbs, some of which can be downright brutal. But after every climb, there’s an equally long, incredibly fun downhill decent that makes that uphill battle all worth it.

The scenery here is also great, with towering pine, oak, and magnolia trees

all around. The trail system is extremely well-maintained, and the Park also features camp grounds, making this trail another great option for a destination mountain bike trip.

The Beast, St. Francisville, La If you couldn’t tell by the name, The Beast is widely considered to be the hardest, most technical trail system in the state. But if you can handle the challenge, you’re rewarded with one of the most fun and exhilarating rides of your life.

This 6 mile trail system has everything an experienced rider could ask for; climbs, drops, fast breaks, and very technical spots. But don’t let the extreme nature of the trail deter you from ever checking it out. After all, the course is designed to help you improve

your riding skills. The designer, Lynn Gray, says “the Beast was meant to bring real mountain biking technical challenges to unskilled riders.” If you’re unsure of a certain section, just get off your bike and walk past it until you’re confident enough to try. Study the section, and then give it a go. Pretty soon, you’ll be mastering technical skills you really can’t acquire anywhere else in Louisiana.

UPDATE ON ACADIANA PARK TRAILS Looking to stick around Lafayette and ride our local trails? The Acadiana Park Mountain Bike Trails are now 4 miles long, with lots of new features being added every month to make the ride faster and more fun. For more info, check out www.mtbacadiana.org.

ACADIANA 41

MARCH Race Date

Race Name

Race Type

City

State

3/18/2016

Kids on the Run Series #4

Shreveport

LA

3/19/2016

Azalea Trail Run

Mobile

AL

3/19/2016 3/19/2016 3/19/2016

Lake Martin 100 Nucor Hero Dash Rumpshaker 5K Running The Shoals Marathon and Half Marathon Just Color Booth Run LaAmistad Buckhead 5K Lakeside Middle Jungle Run 5K Miles for Missions 5K T21 Run for GiGi's Playhouse Tutus and Pirates 5K LA-063 5K Walk-Run Providence Corporate Cup 5K

kids run 10K run/race walk | 5K run/ race walk/walk | 2K fun run/ walk | 1M walk 100M, 50M, 27M trail run 5K, 1M run 5K run/walk | 1M fun run

Alexander City Decatur Birmingham

AL AL AL

26.2M, 13.1M run

Muscle Shoals

AL

Fayetteville Atlanta Cumming Comer Atlanta Canton Gretna Baton Rouge

GA GA GA GA GA GA LA LA

Calhoun

LA

Atlanta Atlanta Baton Rouge Baton Rouge Ardmore Guymon Anniston Clinton Fayetteville Dahlonega

GA GA LA LA OK OK AL AR AR GA

Columbus

GA

Fort Gordon

GA

Winder

GA

Forsyth Suwanee Athens Savannah New Orleans Oklahoma City

GA GA GA GA LA OK

3/19/2016 3/19/2016 3/19/2016 3/19/2016 3/19/2016 3/19/2016 3/19/2016 3/19/2016 3/19/2016 3/19/2016 3/20/2016 3/20/2016 3/20/2016 3/20/2016 3/20/2016 3/24/2016 3/26/2016 3/26/2016 3/26/2016 3/26/2016 3/26/2016 3/26/2016 3/26/2016 3/26/2016 3/26/2016 3/26/2016 3/26/2016 3/26/2016 3/26/2016

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4K, 2K novelty run 5K run | 1K fun run 5K run 5K run | 1M fun run 5K run 5K run 5K run/walk 5K run 10K run | 5K run/walk | kids Run To The Cross run Cuties Luckie 5K 5K run | kids run Georgia Marathon 26.2M, 13.1M run Anna's Grace Quarter Marathon 6.6M, 1M run St. Patrick's Day 3.17 5K run A2A Arbuckles to Ardmore Race for Mercy 26.2M, 13.1M, 5K run Dust Bowl Marathon Series Day 2 26.2M, 13.1M run ARC Anniston Canyon Climb 5-Miler 5M run | 2.7M walk | kids run Hunger Run 5K 5K run/walk Iron Pig Festival 5K run | duathlon Allison Clapp Memorial 5K 5K fun run/walk Chattahoochee Challenge O Road duathlon Duathlon Dare to Tri - Fort Gordon Sprint Triathlon triathlon Dirty Spokes Duathlon Fort Yargo State duathlon Park 'O Road' Fit to Achieve 5K 5K run | 1M fun run Georgia SPCA Run for the Rescues 5K run | 1M fun run/walk March for Meals 5K/12K 12K, 5K run Skidaway Island Marathon 26.2M, 13.1M run Crescent City Classic 10K run/walk Go Girl Run Oklahoma City 13.1M, 5K run

APRIL AND BEYOND LOUISIANA Race Date

Race Name

Race Type

City

State

4/2/2016 4/2/2016

Race to the Lake Running of the Rams

Metairie Scott

LA LA

4/3/2016

New Orleans Endurance Festival

10K, 5K run | 1K fun run 5K, 1M run olympic triathlon | sprint triathlon/duathlon

4/9/2016

Fat Boy 5K

5K run | 1M run/walk | kids run

4/16/2016

Battle of Baton Rouge OCR

3M, 1M obstacle run

4/17/2016 4/17/2016 4/20/2016 4/24/2016 4/30/2016

half triathlon 26.2M, 13.1M run kids run 5K run 10K, 5K run | 0.5M fun run

4/30/2016 4/30/2016

Ochsner Ironman 70.3 New Orleans Riverboat Marathon Series Day 1 Kids on the Run Series #5 5K Race for Kenya Church Bulldog Bolt 5K/10K National MS Society - Strides for MS 5K Relay For Life of Ascension Parish Zydeco Triathlon

5/7/2016

Super Hero Dash in Baton Rouge

5K run

5/8/2016 5/14/2016 5/14/2016 6/4/2016 6/4/2016 6/5/2016 8/6/2016 8/6/2016 8/7/2016 8/20/2016

Q50 Cinco de Mayo Dean Williams 5K Holy Angels David Rice Memorial 5K Crescent Connection Bridge Run Q50 Races Run To The Hills Bridgeman104 Duathlon Full Moon Trail Run IronďŹ sh Kids Triathlon Sportspectrum River Cities Triathlon Miles Perret Cancer Services Triathlon

4M trail run | kids run 5K run 5K run/walk 4M run 10M, 5M run duathlon 5M trail run youth triathlon triathlon sprint triathlon

10/8/2016

Warrior Dash Louisiana

3.2M obstacle run

11/5/2016

Blacklight Run - New Orleans

5K run

4/30/2016

5K run | 1M walk relay triathlon

New Orleans LA Baton Rouge Baton Rouge New Orleans Winnsboro Shreveport Shreveport Bossier City Baton Rouge Gonzales Eunice Baton Rouge New Orleans Shreveport Shreveport Gretna Franklinton Gretna Mandeville Benton Shreveport Lafayette St. Francisville Metairie

LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA LA

43

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How Are Your Resolutions?

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