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Showing posts from March 4, 2018

Sport Nutrition Product Review - Hot Shot

Flex Innovation Group, LLC Boston, MA  About the Company from the website: Invented by a nobel-prize winning neuroscientist/endurance athlete and his friend, a neurobiology profession at Harvard.Dr. Rod MacKinnon and his friend, Dr. Bruce Bean, were deep sea kayaking in the winter when they were both seized with life-threatening muscle cramps. They experienced such debilitating pain that neither could steady their kayaks. Over the next five years, Rod and Bruce worked to unravel the mystery and discover this surprising truth: when it comes to preventing muscle cramps, it’s not about treating the muscle, it’s about treating the nerve. Certifications/Testing : Certified Organic by QAI NSF Certified for Sport Products: HotShot Label Claims: Sports Shot with a Kick Nutrition Facts Serving Size: 1.7 fl oz (50 ml) Calories: 30 Total Carb: 7 g Sugars: 6 g Sodium: 40 mg Ingredients: Filtered water, organic cane sugar, organic lime juice, organic g

It's National Nutrition Month!

Once a year, the Academy of Nutrition and Dietetics (the organization by which I am credentialed and qualified to provide nutrition advice) dedicates the month of March to a themed campaign that brings attention to "the importance of making informed food choices and developing sound eating and physical activity habits." For 2018, the theme is " Go Further with Food." I really love the theme this year because it can mean so many different things for everyone. To my, the theme means giving a purpose (and appreciation) to everything that I put into my body. In other words, I choose to make every bite count. Prepping food in advance, planning ahead, cutting back on food waste, managing food resources appropriately, protecting the environment and supporting local farmers are some of the many ways that you " Go Further with Food." Here are a few suggestions from  Include a variety of healthful foods from all of the food groups

Low(er) volume, high intensity training for endurance triathlon events

The definition of "high" or "low" volume training can vary from athlete to athlete. While I consider our training volume to be low compared to what some athletes do when training for an endurance triathlon event, it may also be seen as "high" volume compared to what other athletes do for long workouts. Since much of our weekly volume occurs from frequent training sessions (instead of two "long" workouts each week), I'd say that we have the right mix of intensity, frequency and volume to encourage training adaptations without risking injury or burnout. Certainly, this was years in the making with lots of trial and error and many athlete case studies to learn from. Last year I was interviewed for a Triathlete magazine article on this topic of high/low volume training. I really enjoyed providing my insights on this topic for I feel many endurance triathletes adhere to haphazard training which includes high volume workouts. weekend after weekend

20 tips to get out of your own way

Have you ever said to yourself "I know what I should be doing but I can't seem to do it!" Life is busy, stressful and exhausting so it's no surprise that excuses and barriers keep you from doing what you know you should be doing. But what if your life didn't have to be this way? If you are tired of getting into your own way, here are my tips to lift yourself up, gain control over your mind, work through fears and doubts, break down barriers and move closer to your goals.   Celebrate small accomplishments.  Don't aim for perfectionism. Silence the negative self-talk.  Stop procrastinating. Look for patterns when you push aside what is uncomfortable or difficult to accomplish.  Address self-sabotaging, habitual behavior.  Avoid over-committing yourself.  Learn to say no.  You are not your thoughts.  Focus on the present moment.  Push aside thoughts that are non-productive or make you feel bad.  Call out your self-defeating thoughts, like dis

The windy long ride

My week of coaching, nutrition consults, writing articles and training caught up to me and on Friday, I was a bit more tired than usual. I adjusted my Friday workouts from 3 (swim, bike/run and strength) down to one so that the only thing I did was an EZ 60-minute spin on the trainer in the morning to loosen out my legs. Knowing that Saturday was another long workout for us (4.5 hour ride + run off the bike and then a PM run) but the predicted weather was cold in the morning, Karel and I decided to swim first and then ride in the late morning - pretty much we aborted our scheduled training for plan B. After 12 years of endurance triathlon training, I've learned not to get too fixated to what's on the schedule as sometimes plans need to change. I've also come to appreciate a change in weekend workouts as this prevents me from feeling burnt-out from putting my body through the same workouts weekend after weekend.  Around 9am (when the Furman pool opened), we started our sw