Run Like a Girl: Endurance Racing

Endurance racing can be intimidating but once you make the leap, the amount of support and encouragement that comes from the community is infectious. Not surprisingly, many of the races for women benefit a female-targeted charity or cause. Here are some great events to check out:

26.2 with Donna: The National Marathon to Fight Breast Cancer
The annual Jacksonville Beach, Florida race, founded by news anchor Donna Deegan, benefits Breast Cancer research.

Danskin SheROX Triathlon
Series of 10 all-women’s triathlons that  inspire and motivate participants, volunteers and spectators alike.

Iron Girl
This nationwide series offers 10 events in terrific locations; destination races throughout the USA, and likely in your region. Join the women who are participating, celebrating and taking the challenge.

Rocketchix Racing
Rocketchix wants to give women of all ages and abilities the chance to discover their inner athlete.

Racing for a Good Cause
More and more active women are going beyond getting fit for themselves and crossing finish lines for the greater good. Charity races are booming, with more events and causes to fight for than ever.

Barb’s Race: 70.3 Miles of Wine Country
If Barb can beat cancer–twice–you can finish a half Ironman-distance triathlon. And Sonoma’s wine country is a great place to swim, bike and run 70.3 miles.

Maui Channel Swim Challenge
Billed as the only Masters inter-island relay race in the world, this event takes place over Labor Day weekend.

Susan G. Komen Race  for the Cure
By participating in a Susan G. Komen Race for the Cure,  you will experience an event that has changed the way the world views breast cancer.

Nike 26.2  Marathon and Half-Marathon for Women
The Nike 26.2 Marathon and Half-Marathon for Women benefits the Leukemia and Lymphoma Society. It is open to runners and walkers, including men. It’s a celebration of women running, but men are welcome.

Thanks to Active.com for much of this info.

Got Milk? Shawn Johnson does

Gold medal gymnast Shawn Johnson is the latest milk-drinking celeb to don the famous Milk Mustache to inspire teens to ‘Drink Milk for a Change.’

Shawn joins the ranks of more than 290 other athletes, actors, models and musicians who have lent their upper lips in support of milk and its health benefits.

Look for Shawn to appear in an array of ad campaigns targeting teens as well as her pet project “Project Shine” which helps kids not as fortunate as her get  the support or resources they need to provide them with a bright future. She wants teens to back her in helping kids in Detroit, Mich., shine from the inside out by renovating a school or learning center to give them a brighter future.

Help Shawn make Project Shine a reality by voting for her project here.

Time is Relentless

“The thing about time, Dominic knew, was that it was relentless.”  That is how my favorite author, John Irving, describes time through the eyes of his main character in his new book, Last Night in Twisted River.  I am getting a lot of reading done lately.  I have a lot of time on my hands as I have been forced to step off the bike and wait out an injury.

The pain came on slowly, a nagging little ache at first.  Two weeks ago I couldn’t bend my knee to swing my leg over my bike after finishing up my ride.  Everybody who is not an elite athlete says how elite athletes are so absorbed in their sports that they ignore injuries, push through all the warning signs, and push through the pain.  I have to admit that this is true and that I am no exception this time.  The last few weeks riding I was feeling  in the best shape I was ever in.  I was loving it and it was hard to not keep pushing on, seeing just how far I could go.  So I didn’t stop.  And now I’m paying the price.

These have been a frustrating past two weeks as I have been forced to admire my bike, which is such a big part of my life, from afar and to imagine my body undoing all the internal improvements I trained it to do pre-injury.  The time keeps ticking away, getting closer and closer to the goals I should be training for, but yet it moves so slowly as I spend boredom hours doing little when I would have otherwise been training and getting closer to reaching those goals.

During some of my boredom hours this morning I was watching coverage of the winter Olympics.  The topic was of Olympic athlete Lindsey Vonn’s shin injury and how it could put her Olympics in jeopardy.  The host described those goals of elite athletes as “fragile Olympic dreams.”  Could it be more true?  I am at least grateful my injury is occurring now.  There are three months until the qualification procedures for the 2012 Olympic Games begin for my sport and over two years until the goal actually arrives.  But, as Dominic and I know, time is relentless.

www.kimgeist.com

Weighing in on the New Year

So you’re a resolutionist. You’ve resolved to eat right this year and get regular exercise, right? Slimming down and getting healthier are common New Year’s resolutions, but following through on the commitment is an uncommon accomplishment.

There are many pieces in the weight management puzzle. Emotions, appetite, will-power, self-image, and confidence all play a part. The road towards healthier eating usually starts with some simple lifestyle changes. Make healthy eating and regular exercise part of your everyday life. Sound easy? It’s not. You have to work at it.

In terms of exercise, the most important thing is to choose activities that are fun and that you can do on a regular basis. Instead of watching TV after dinner, go out for a brisk walk around the neighborhood. Recruit a friend or family member to keep you company.

Here are some ideas to get you started:

Snow Fun!

Build a Snowman	285 calories burned per hour
Have a Snowball Fight	319 calories burned per hour
Make Snow Angels	214 calories burned per hour
Shovel the Driveway	428 calories burned per hour
Go Ice Skating	476 calories burned per hour

PT Tips that can help lead to a healthier New Year:

• Eat three meals a day that are low in saturated fat. Meals should include a variety of fruits, vegetables, fish, lean meats, grains, cereals and low-fat  dairy products.
• It’s okay to snack if you snack smart. Include fruits and veggies with fun dipping sauces. Fruits and veggies are low in fat, packed with nutrients. Smart Snacks
• Choose a variety of foods to get enough carbs, protein and other nutrients.
• Eat only enough calories to maintain a healthy weight for your height and build. If you’re training, take into account the extra calories you’re burning.

Here’s to a healthy, happy 2010!

Frostbite – cold weather health tips

When exposed to very cold temperatures, skin and underlying tissues may freeze, resulting in frostbite. The areas most likely to be affected are your hands, feet, nose and ears.

You can identify frostbite by the hard, pale and cold quality of the skin that has been exposed to the cold. As the area thaws, the flesh becomes red and painful. If your fingers, ears or other areas are frostbitten do the following:

Get out of the cold.

Warm your hands by tucking them into your armpits.

If your nose, ears or face is frostbitten, warm the area by covering it with dry, gloved hands.

Don’t rub the affected area, especially with snow. If there’s any chance of refreezing, don’t thaw out the affected areas.

If they’re already thawed out, wrap them up so they don’t refreeze.

Get emergency medical help if numbness remains during warming.

If you can’t get help immediately, warm severely frostbitten hands or feet in warm — not hot — water.

Hypothermia

Unlike other warmblooded animals that have a layer of hair or blubber to keep them warm, you need an extra layer of clothing to keep you warm when it’s cold outside. Without that extra layer of clothing, more heat escapes from your body than your body can produce. If too much heat escapes, the result is hypothermia. Exposure to cold water and certain medical conditions also can cause hypothermia.

Hypothermia occurs when your body’s control mechanisms fail to maintain a normal body temperature. Signs and symptoms that may develop include gradual loss of mental and physical abilities. Severe hypothermia can lead to death. For most Americans, hypothermia isn’t a serious risk. Still, each year nearly 700 people in the United States die of hypothermia.

In addition to prolonged exposure to cold temperatures, factors that commonly increase your risk of hypothermia include advanced or very young age, substance abuse, impaired mental status and immersion in cold water. When you’re outdoors enjoying such activities as camping, hunting, fishing, boating and skiing, be aware of weather conditions and whether you or others with you are wet and cold. The best approach to being cold and wet is to move indoors and get warm and dry early — before you develop hypothermia.

Podcast: Pretty Tough Peak Performance Episode 09

Pretty Tough Peak Performance Podcast Ep.9

Pretty Tough is proud to present the ninth in our series of weekly podcasts focusing on Peak Performance.

The PT Peak Performance series features leading experts from the fields of sports nutrition, diet, sports psychology and core and fitness training, as well as athletes, trainers and coaches. Each program is 6 – 8 minutes in length and provides cutting edge information and actionable advice to help athletes of all ages perform at their peak with a special focus on the female athlete.

Episode 009: Rebecca Scritchfield discusses the ins and outs of energy and power bars. Listen as Rebecca provides essential details about nutrition, hydration and maintaining optimum health.

Pretty Tough Peak Performance Podcast Ep.9

About Rebecca Scritchfield: Rebecca Scritchfield is a Washington, D.C. based registered dietitian in private practice. Members of Congress, corporate executives, and professional and recreational athletes seek Rebecca’s expertise to help them reach their performance goals. She received a master’s degree from Johns Hopkins University and was recognized by American Dietetic Association in 2009 as “Young Dietitian of the Year”.

Take the stairs – the piano stairs

It’s great when viral videos do more than just make us laugh.

Recently, we learned about a great video created by the Nike Foundation called the Girl Effect (definitely worth checking out)

We came across another video today from TheFunTheory.com. The  site is dedicated to the thought that something as simple as fun is the easiest way to change people’s behaviour for the better.

Many understand the importance of physical fitness and have read or heard the advice ”Take the stairs instead of the escalator or elevator” but the fact is few people actually follow that advice.

Can we get more people to take the stairs over the escalator by making it fun to do? Volkswagen, the company behind the Fun Theory initiative, produced this video to find out:

Podcast: Pretty Tough Peak Performance Episode 08

Podcast: Play in new window | Download (Duration: 5:12 — 4.8MB)

Pretty Tough is proud to present the eighth in our series of weekly podcasts focusing on Peak Performance.

The PT Peak Performance series features leading experts from the fields of sports nutrition, diet, sports psychology and core and fitness training, as well as athletes, trainers and coaches. Each program is 6 – 8 minutes in length and provides cutting edge information and actionable advice to help athletes of all ages perform at their peak with a special focus on the female athlete.

Episode 008: Rebecca Scritchfield discusses the ins and outs of sports drinks.  Listen as Rebecca provides essential details about nutrition, hydration and maintaining optimum health.

About Rebecca Scritchfield: Rebecca Scritchfield is a Washington, D.C. based registered dietitian in private practice. Members of Congress, corporate executives, and professional and recreational athletes seek Rebecca’s  expertise to help them reach their performance goals. She received a master’s degree from Johns Hopkins University and was recognized by American Dietetic Association in 2009 as “Young Dietitian of the Year”.

Podcast: Pretty Tough Peak Performance Episode 007 Pt. 2

Podcast: Play in new window | Download (Duration: 5:10 — 4.7MB)

Pretty Tough is proud to present Part 2 of our seventh podcast in our weekly series focusing on Peak Performance.

The PT Peak Performance series features leading experts from the fields of sports nutrition, diet, sports psychology and core and fitness training, as well as athletes, trainers and coaches. Each program is 6 – 8 minutes in length and provides cutting edge information and actionable advice to help athletes of all ages perform at their peak with a special focus on the female athlete.

Episode 007 Part 2: Rebecca Scritchfield discusses the ins and outs of energy drinks in our second of a two part  podcast. Listen as Rebecca provides more essential details about energy drinks, nutrition and maintaining optimum health and fitness.

About Rebecca Scritchfield: Rebecca Scritchfield is a Washington, D.C. based registered dietitian in private practice. Members of Congress, corporate executives, and professional and recreational athletes seek Rebecca’s  expertise to help them reach their performance goals. She received a master’s degree from Johns Hopkins University and was recognized by American Dietetic Association in 2009 as “Young Dietitian of the Year”.

http://www.rebeccascritchfield.com

Talkin’ Turkey – Holiday Game Plan

The holidays are a time to reflect on the bounty of nature and, more importantly, pig out with family and friends. For many athletes, the holidays are also a time to compete in a special tournament or competition. Whether soccer, basketball, running or some other sport, you want to enjoy the great spread, especially the desserts, without giving up your game. What’s a player to do?

If you’re trying to maintain a healthy lifestyle, don’t feel like you need to be deprived of your holiday favorites. Fitting all the yummies into a healthy eating plan is easy. Try to eat smaller portions, replace high calorie foods for lowfat options or slightly alter your recipes. For example, replace two egg whites for one egg or used dried fruits intead of nuts, or try evaporated skim milk in place of cream or whipping cream. You can also snack on foods that are high in soluble fiber such as fruits, veggies, and legumes – they actually slow down food digestion and make you feel full longer.

Roast turkey, a holiday staple, gets high marks from most dietitians for overall nutrition. It’s low in fat and high in protein. It’s also a good source of iron, zinc, selenium, phosphorus, potassium and B vitamins. A 3-ounce serving of boneless, skinless turkey breast contains 26 grams of protein, 1 gram of fat and 0 grams of saturated fat. To keep it healthy, you may want to forgo the skin and choose white over dark meat. Also, try to buy a wild or farm-raised bird without hormones and antibiotics. If you’ve got a holiday sports event you’ll be burning plenty of calories so for this one day, it’s probably okay to “have it your way.”

Side dishes can be traditional or creative but chances are there will be some potatoes on the table. You can add butter and sour cream, or you can make them lower in fat by using broth as a liquid or 2% milk instead of cream. Another way to add a lot of flavor without adding extra calories is to mash them with a few cloves of roasted garlic, which adds a mellow flavor. However you eat ‘em, they’re a great source of vitamin B6.

Stuffing can also get a holiday makeover and added nutrition by using whole-wheat bread and adding ingredients such as:

• Chopped vegetables (onion, celery, mushrooms, and eggplant)
• Nuts (toasted walnuts, pecans, or almonds)
• Fruits (fresh or dried cranberries, apples, apricots, or pears)
• Wild rice

Cranberry Sauce, always a staple, is rich in antioxidants which help protect your body from free radical damage. Cranberries also contain salicyclic acid, the same anti-inflammatory found in aspirin. Less inflammation means faster recovery so eat up!

Freshly picked pumpkins from the pumpkin patch are ideal for decoration, but the canned version wins for ease of preparation as well as for its nutrient score. In terms of both dietary fiber and beta-carotene, canned pumpkin’s nutritional profile far surpasses that of fresh. If you’re concerned about carbs and calories, consider:

• Pumpkin mousse or soufflé as an alternative to pumpkin pie.
• One-crust or no-crust pies rather than two-crust pies.
• Nonfat or reduced-fat whipped topping rather than full-fat whipped cream.
• Replace refined sugar with whole-grain sweeteners such as barley malt syrup.

Most experts say you shouldn’t view a holiday dinner as a meal of extreme excess or extreme restriction. To support the rigors of training, you need to eat well, but don’t forget a dose of good, sound common sense. The best game plan is to eat small portions of a variety of protein, fat, and carbohydrates throughout the day. And most important, take time to enjoy your friends, teammates and family.

Cheers, and happy, healthy holidays to all.

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