Secrets to a Successful Race!

HELLO ALL!! It's a new year with new training regiments to help attain those racing goals. The road map has been set for your racing season. Here are a few helpful secrets to lead you to a successful race. Whether, It's your first race or your hundredth. These useful tips can put you on the correct path to a great race day experience.

First, Don't give in to temptation to train too much and too close to race day. You will not be able to positively influence your fitness level in the days leading up to the race. However, You will can negatively impact your race by training during that time.

Don't drink excess amounts of water in the days leading up to your race. A good gauge of water consumption should be roughly .5 of your body weight in pounds. If you have not been following this, don't start now. This process could overwhelm your body with too much fluid too soon. This could potentially cause hyponatremia.

Don't stuff yourself with extra food in the days leading up to the race in hopes of "carb loading". The time for maximizing your muscle glycogen storage capabilities has passed. "Carb loading" is what you do in that 0-60 minute after your workouts leading up to race day. That's when your glycogen synthase enzyme is most active or when your body is like a sponge to get those glycogen stores topped off. Any excess food intake in the days leading up to the race will be passed through the bowels or stored as adipose cells, no benefit!

Don't consume extra sodium. The average American already consumes around 6,000-8,000 mg per day. This is well above the recommended dose of 2,300-2,400 mg/day. Actually, adopting a low sodium diet will do wonders for your health and athletic performance. Also, BE CAREFUL about eating out the night before your event. Dining out can easily increase your salt intake!

Don't overeat the night before a race. Save the alcohol, fatty foods, and dessert as a reward after your race. Eat clean and get your quality nights sleep.

Don't sacrifice sleep to eat. Your glycogen stores are already topped off. That's why post workout nutrition is so important. Instead, get a qualities night sleep. Use your favorite gel pack before the race.

Don't try anything new on or the day before the race. This is a time for familiarity. Your diet, fluid consumption, and sleeping schedule should stay normal. This includes warm ups, stretching and hygiene. Yes, don't cut your toe mails the night before the race or try a new pair of socks or shoes out. Avoid the temptation of consuming the trendy gel pack or sports drink that comes in you race packet on race day. Play it safe, and you should have a positive experience. HAPPY RACING!! Trainer Todd

Recipe of the Week

Heart Healthy Ham and White Bean Soup

1 tablespoon olive oil

1 sweet onion, diced into medium pieces

1.5 teaspoons Italian seasonings

2 large carrots, peeled, halved lengthwise, and sliced thin

1/2 cabbage, cored, cut into bite-size shreds

12 oz. lean ham steak, diced into small pieces

1 quart chicken broth

1 14.5 oz can petite-diced tomatoes

2 cans (15oz) white beans, undrained

2 tablespoons fresh parsley, chopped

Heat the oil over medium-high in a soup kettle. Add the onions, saute' until soft and golden, about 5 minutes. Add the Italian seasonings and saute' until fragrant, about 1 minute. Add the remaining ingredients, then bring to a full simmer, skimming any foam that rises to the surface. Reduce heat to low, simmer gently(partially covered) until the vegetables are just cooked and flavors blended, about 15 minutes. Stir in the parsley; cover and let stand for 5 minutes. Yields 6 servings.

Calories per serving: 270, carbs: 32G, protein: 22G, fat: 6G

This is a filling soup!! It's great for winter and reheats well!! Bon Appetit, Trainer Todd

Quote of the week

"It's the effort of the individual that measures the quality of a workout!"

-Trainer Todd-

Health tip

Icing an injury can speed recovery, If you do it right!!! I know, It sounds simple! Here are a few tips that will lead to effective icing:
-Immediately apply ice to the effected area (acute or chronic) after a workout. This will decrease swelling and initiate healing.
-Ice for 15-20 minutes each time you apply it. Any less the ice will only cool the skin, not the underlying tissue.
-Ice for up to 5 times a day, with at least 45 minutes between treatments.This should keep the tissue temperature low enough to minimize inflammation.
HAPPY ICING, Trainer Todd

Diet Tip

Natural Anti-inflamatory
Got berries? Whether you choose strawberries, blueberries or the exotic acai, all berries contain antioxidants called anthocyanidins. Studies have shown that these compounds halt oxidative damage that occurs with aging and help with staving off muscle soreness.

Recipe of the Week

Best Darn Guacamole Sauce
1/4 cup chopped green onion
1/4 cup finely chopped parsley
1/4 cup fat free sour cream
2 TBS fresh lime juice
1/4 tsp sea salt
1/8 tsp ground cumin
1/8 tsp ground red pepper
1 ripe peeled avocado, seeded and coarsely mashed

Combine all ingredients and stir together until thoroughly mixed. This is a great sauce for chicken or as a spread instead of mayonnaise on your favorite sandwich. It's GREAT as a dipping sauce as well. HAPPY SAUCING, Trainer Todd

Effective Weight Loss

HELLO ALL! Now that the Holiday's are over it is time to get back into the workout routine and lock down that diet. Here are a few simple, effective tips that can help with the New Year weight loss or just maintaining your current physique.
1. Try not to lose more than 1-1.5 pounds each week.
2. Drink 0.5 ounces of fluid(ideally water) per pound of body weight.
3. Cease eating after 7:00 p.m.
4. Increase raw fruit & vegetable daily intakes
5. Reduce refined carbohydrate consumption
6. Do not go below 1,500 calories a day.
7. EXERCISE a minimum of 30 minutes daily
8. Minimize hunger or starvation periods
9. Set realistic weight loss goals and make slow, moderate changes.
10. Establish a LIFELONG LIFESTYLE mentality.
11. Remove man-made fats(Trans fatty acids, also known as partially hydrogenated vegetable fats).
12. Use the fresh food approach versus packaged.
These are simple, effective lifestyle changes that can lead to a healthier, happier life! Give it a shot, Trainer Todd