No matter the sport or distance, athletes strategically train their body to become a fit, race-ready machine. And we learn, sometimes the hard way, that pushing our body beyond its ability to recover has irreversible repercussions. With the numerous at-home recovery modalities on the market, athletes are fully accessorized with foam rollers, add-a-day sticks, compression gear, and at-home massage gadgets, but what about our joint health? A joint is a connection between two bones. Cartilage (smooth tissue), and synovial fluid (joint lubricant) cushion the joints, so the bones don’t rub together. Pain happens when the joint becomes injured, damaged, or worn out from an imbalance in body movement patterns over time.
[Read more…]Navigating the Great Pause – Self Care and Nurturing in the COVID-19 World
It’s been eight (plus) weeks in quarantine and by now, we’ve hopefully established a routine, a new normal and structure to our days. While some have settled into a routine and feeling less anxiety, others are wondering if their business will thrive again, grieving the loss of a friend or family member, or critical life events such as a graduation, prom or wedding that never happened. I’m not going to sugar coat it, this is tough! And, in our lifetime, it’s unprecedented.
[Read more…]Training During COVID-19
Athletes around the globe, share one universal concern, “will my race be canceled?” Universally, training serves as the vehicle in which we gain fitness and become race-ready. So how does that change training during COVID-19?
[Read more…]Couch to Finish Line – A Beginning Runner’s Guide to Sport Nutrition
The 2020 race season is just around the corner and whether you’ve committed to a race or are still on the fence, it’s time to buckle up, put on your big person pants and take the plunge, no looking back, no regrets. Although, initially, it won’t be easy going from couch to training, remember anything that seems hard is worth your effort. Consider it an investment in yourself.
[Read more…]Running on Empty — Fasted Training for Endurance Athletes
Fasted training sessions and intermittent fasting are creating quite the buzz with the promise of weight loss and performance benefits. And, seemingly everyone is doing it, so what could be the harm? If you’ve ever jumped out of bed for an early morning workout without eating and didn’t grab a banana or bar, then you’ve done a fasted workout. Some athletes consciously forgo eating since they feel better training on an empty stomach, while others claim pre-fueling isn’t high on their priority list.
[Read more…]Three Treadmill Workouts to Outsmart Old Man Winter
If you are like most runners, the cool crisp winter air is a welcomed break from the triple digits we suffered in over the summer. And, not only do we feel better, but cooler temperatures enhance run performance since it’s physiologically easier to run when the body doesn’t have to work hard to maintain its core temperature. But when it comes to running, winter isn’t all a bed of roses. The shorter days, frigid temps and Jack Frost’s ice-covered roads – all wreak havoc on our training schedules and outdoor runs. Luckily these treadmill workouts will let you train indoors.
[Read more…]Gut Health, Inflammation, and How to Improve Your Microbiome
Whether you are a seasoned athlete or fitness enthusiast seeking to attain a work/life balance, at the end of the day, we all strive for health, happiness, and longevity. And to that end, establishing and maintaining healthy habits is a great start. However, we may not realize that some habits repeated over time lead to accumulated inflammation and poor gut health.
[Read more…]Sleep & Athletic Performance – The Impact and How to Improve
Are you skimping on sleep, waking up tired and plodding through your workouts with the well-intended goal of hitting the hay earlier tonight? If so, welcome to the club! A recent blog I wrote, The Secret Recipe to Athletic Performance Enhancement, discusses why blindly following a training plan without first mastering physiological, dietary and lifestyle essentials is ill-advised.
While there are many recovery modalities available to athletes, sleep is the most important and impactful. And, unsurprisingly, it’s the one essential that is most commonly underestimated and compromised by busy people on-the-go. I get it, there’s nothing sexy about sleep; It doesn’t come in a shiny package marketed with endless promises of increased strength and energy, but it should. So, grab your pillow and get comfy while I explain why sleep should be at the forefront of your training plan.
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