Why triathlon? Why would you want to train five or six days a week. Swim, Bike, run almost every day, constantly review and watch what you eat, obsess over how long it takes you to do these events? The definition of insanity is doing something over and over again and obtaining the same result. Most people that don't participate in triathlon would probably say that those of us that do are indeed insane!
It is hard to understand, but I know for myself it is a very addictive sport and hobby. I learn something new each day I train and each time I race. I learn what I could do better, what I did well, and what I want to change the next time. Why in the world would I want to keep doing this to myself? As a triathlete I don't play triathlon, I endure it. We endure hardships every day in our lives so for me enduring pain during swimming, biking, and running gives me the courage to see what I'm made of. Later, I can apply that inner strength to every day.
So many times in life we fear the unknown. Most of the time before I start a race I'm terrified. Imagine looking out at a large body of water, knowing that you are going to be in it swimming with hundreds of people. This isn't exactly comforting, even for a swimmer. Facing my fears helps me to overcome them. When I cross the finish line I am no longer afraid.
I started a business last year and I was afraid for many reasons, but like triathlon I felt that if I didn't at least try I would never know if it could be possible, and not knowing is worse than being afraid of something. One year later, I am up and running a pet sitting and dog walking business called Dawgz Gone(www.dawgzgone.com) that has been successful. I have some very loyal customers and I am still growing, but like triathlon I didn't start out doing an Ironman. My motto has always been slow and steady. Take your time with things, pay attention to details, believe, and good things will happen.
I raced a few weeks ago in The Outer Banks Olympic Triathlon in Manteo, North Carolina. I did this race last year as well, and enjoyed the venue so much I went back this year. It was a come back race for me as I had taken a little time away from racing and training last spring. I learned many lessons during this time and during this particular triathlon.
Lesson number one: I would not completely stop running for the length of time I did last spring. Three months with little running was too long. I lost some endurance and it took me a few months to get back in good running shape. I am reminded of Diana Nyad's mantra"find a way."
During the OBX Triathlon I over hydrated. Too much of anything is never a good thing, including water and Gatorade. Lesson learned, you don't need 40oz of liquid before you start an Olympic Distance Triathlon. I tend to get very nervous before the start and my mouth gets dry as a result. I over hydrate to compensate for the dryness. As long as you drink around 12-16oz before the start that should carry an athlete to the next phase of the race or the bike portion. Drink small sips on the bike. I ended up drinking another 16oz on the bike portion of this race and when I got to the run portion my stomach was bloated. I could feel and hear the water swishing around in my stomach. Not good. Mile one of the run I had to make a pit stop into a porta potty which cost me some time on my run split. So a good rule, drink around one sports drink or one bottle of water(around 12oz) before you start the swim. Hydrate on the bike by drinking two to three large sips of water or sports drink every thirty to forty minutes while riding. For an Olympic distance triathlon around 500 ml or 16oz on the bike should do it. There are always water stations out on the run course so I prefer to use those rather than carry water. A good rule on the run is to sip water every couple of miles or every twenty to thirty minutes. Don't wait until you are thirsty to drink, at that point it is too late and you may be dehydrated. Pay attention to the weather also because you may drink more if it is hot and humid.
Use your watch or Garmin to time yourself. Another important lesson from my last race was that I forgot to start my timer on my watch. Even professional timing companies make mistakes. I was connected with a relay team for some reason during the OBX Tri. I discovered this when I went to print off my timing information after the race, and it had my number linked to another timing chip. My splits for each sport were incorrect, but worse I had no record of my times to give the officials. Lesson learned, keep your own time just in case. I gained eight minutes as a result.
Lesson number four, don't be afraid to talk to the officials if you feel something is off with your race. Even though I did not have my correct splits for the OBX Tri I knew that I wasn't listed correctly and let the officials know. The officials and timers are there to help you and want you to have a fair race.
Enjoy every moment when your out there. Look around, enjoy the scenery, talk to other racers while you are out on the course. As a forty something athlete I am blessed to be out there participating. There are so many people suffering from illness or injury that would love to be able to walk or get off the couch. I am truly blessed with god given gifts and for those I am truly thankful.
Beach 2 Battleship is coming soon. I can't wait and will have a report when it's done.
Tri-On!
Kelly
Wednesday, October 9, 2013
Wednesday, September 11, 2013
Get Your Kids Moving
I substitute teach in the Elementary and Middle School levels and one of the classes I often fill in for is Physical Education. We used to call it Gym back in the day, but today it's PE. I am an active adult and love to practice what I preach and what a better way to do this then share my love of sports and play with children. The funny thing to me is that there are not a lot of substitutes out there that will not fill in for PE. It's nothing to shy away from I want to tell other subs, it's all about playing games and getting the kids moving.
I was in recently for Elementary level and I was amazed at how quickly the children got tired. I also noticed that some of the kids were overweight. The class was introducing the children to jump roping which included safety and different types of jumps. Most of the kids knew how to use a jump rope and could master the skills, but there were some that had no idea what to do. Some of this you might think is due to age appropriate development, but the class I'm writing about was a group of ten year olds.
It got me thinking, why can't a ten year old jump rope? Kids are spending more and more time on the computer and playing video games and spending less time outdoors. I remember my childhood and how I spent most of my free time outside. My brothers and I would rush inside only to eat lunch and then we would quickly get back outside to play games of tag, football, jump rope, hide and seek or other games that we made up. The only time we were interested in going into our house was to eat or sleep during the summer months. We had pogo stick jumping contests, jump rope contests, endless games of capture the flag. Whatever we were doing we were moving. When we got tired we sat in the grass and played board games or talked to each other.
According to the CDC, childhood obesity has more than doubled in the last thirty years. The increase in childhood obesity went from 7% in 1980 to 18% in 2010. Obesity is defined by excess body weight. Overweight is defined by having excess body weight for a particular height from fat, muscle, or water or a combination of these factors. Obesity and over weight issues result from too few calories expended for the amount of calories consumed. Regular physical activity in childhood and adolescence improves strength and endurance, helps build healthy bones and muscles, helps control weight, reduces anxiety and stress, increases self-esteem, and may improve blood pressure and cholesterol levels.
The US Department of Health and Human Services recommend that children aged 6-17 years of age get sixty minutes daily of physical activity. For children this simply means going outside and playing. Children don't need to run for miles or work out per say. Activities like bike riding, playing tag, climbing a tree, skateboarding, roller skating, jump roping etc. all count towards physical activity.
Physical activity has been proven to help with academics as it helps with focus, behavior, and attentiveness. Schools can play a huge role by offering PE programs as well as after school running clubs and activities, but I feel that is not the sole responsibility of a school. Parents must actively be involved in promoting their children to get active. Turn off the television, computer, and video games and get outside. Play with your children. You don't need a fancy gym or equipment to play. A simple ball of any type can be used in a variety of games and activities. Take a family walk, bike ride, or hike.
Healthy food choices must also be taught at school and at home. The importance of a balanced diet is also key in helping kids stay fit. Instead of reaching for the chips or crackers make sure you have plenty of fruits and veggies available for snacks and meals. One of the things that I cut out for my children is juice. Juice has a lot of added sugar and calories. At our house we drink milk and water with our meals, it is surprising how many calories you can save by just having a glass of water with your meals.
The bottom line here is get your kids moving and it will give them a great foundation for healthy living and hopefully a long life.
Tri-On,
Kelly
I was in recently for Elementary level and I was amazed at how quickly the children got tired. I also noticed that some of the kids were overweight. The class was introducing the children to jump roping which included safety and different types of jumps. Most of the kids knew how to use a jump rope and could master the skills, but there were some that had no idea what to do. Some of this you might think is due to age appropriate development, but the class I'm writing about was a group of ten year olds.
It got me thinking, why can't a ten year old jump rope? Kids are spending more and more time on the computer and playing video games and spending less time outdoors. I remember my childhood and how I spent most of my free time outside. My brothers and I would rush inside only to eat lunch and then we would quickly get back outside to play games of tag, football, jump rope, hide and seek or other games that we made up. The only time we were interested in going into our house was to eat or sleep during the summer months. We had pogo stick jumping contests, jump rope contests, endless games of capture the flag. Whatever we were doing we were moving. When we got tired we sat in the grass and played board games or talked to each other.
According to the CDC, childhood obesity has more than doubled in the last thirty years. The increase in childhood obesity went from 7% in 1980 to 18% in 2010. Obesity is defined by excess body weight. Overweight is defined by having excess body weight for a particular height from fat, muscle, or water or a combination of these factors. Obesity and over weight issues result from too few calories expended for the amount of calories consumed. Regular physical activity in childhood and adolescence improves strength and endurance, helps build healthy bones and muscles, helps control weight, reduces anxiety and stress, increases self-esteem, and may improve blood pressure and cholesterol levels.
The US Department of Health and Human Services recommend that children aged 6-17 years of age get sixty minutes daily of physical activity. For children this simply means going outside and playing. Children don't need to run for miles or work out per say. Activities like bike riding, playing tag, climbing a tree, skateboarding, roller skating, jump roping etc. all count towards physical activity.
Physical activity has been proven to help with academics as it helps with focus, behavior, and attentiveness. Schools can play a huge role by offering PE programs as well as after school running clubs and activities, but I feel that is not the sole responsibility of a school. Parents must actively be involved in promoting their children to get active. Turn off the television, computer, and video games and get outside. Play with your children. You don't need a fancy gym or equipment to play. A simple ball of any type can be used in a variety of games and activities. Take a family walk, bike ride, or hike.
Healthy food choices must also be taught at school and at home. The importance of a balanced diet is also key in helping kids stay fit. Instead of reaching for the chips or crackers make sure you have plenty of fruits and veggies available for snacks and meals. One of the things that I cut out for my children is juice. Juice has a lot of added sugar and calories. At our house we drink milk and water with our meals, it is surprising how many calories you can save by just having a glass of water with your meals.
The bottom line here is get your kids moving and it will give them a great foundation for healthy living and hopefully a long life.
Tri-On,
Kelly
Tuesday, August 27, 2013
Importance of Earthing or Grounding
I took a little hiatus from my blog and from triathlon over the winter. I took a long term teaching assignment and spent many hours preparing and focusing on that. Currently, I am training and preparing for some tri's late this summer. I have an Olympic distance in September and Half Iron distance coming in October. Taking a break from things we love is okay and sometimes even healthy. My neighbor even said, "We can't be into everything at all times." I think balance in life and in hobbies is really important.
Speaking of balance, one of the things I like to blog about is nutrition and healthy living. I recently was doing some online research to find out some information on how to eat and stay healthy as an athlete during pre-menopause. I am a forty something approaching fifty. As I age it is important to me to stay as natural as possible. Many doctors feel that medication is the answer to many of our health issues. I believe in more of an Eastern philosophy where diet, exercise, and herbal supplements play a large roll in health. As I was surfing around looking for answers to women's aging health issues I discovered something called grounding or earthing.
I was at the beach at the time, which later proved to be very helpful. But what is grounding or earthing? Earthing, or grounding as it is often called, simply means connecting to the Earth’s natural, negative surface charge by being barefoot outside or in bare skin contact with conductive systems indoors while you sleep, relax, or work. Connection with the Earth restores a lost electrical signal to the body that seems to stabilize the complicated circuitry of our essentially-electrical body. Our built-in self-regulating and self-healing mechanisms become more effective. There are head-to-toe improvements. Better blood flow. Less pain and inflammation. More energy.
Sounds simple right? Simply touching your bare feet to the ground can be beneficial.
Dr. Laura Koniver, a general practitioner in South Carolina, has done some research on the topic and found earthing to have some science behind it. First, it is important to understand something called free radicals which are highly reactive atoms, molecules, or ions that have unpaired electrons. Free radicals are related to inflammation. According to Koniver, inflammation is linked to many diseases such as cancer, heart disease, immune dysfunction and cognitive decline. When we work out in any shape or form(even gentle activity) we are creating microscopic tears in our muscles. We are creating free radicals.
That is very normal, but the key is to neutralize the damage. We hear a lot about antioxidants which help to neutralize the damage, but that is where earthing can help. According to Koniver the free radicals that we build up throughout the course of a day are positively charged, the earth is negatively charged. We can get healing electrons from the earth by literally touching the ground. We get our oxygen from the trees, and vitamin D from the sun, so if you think healing electrons from the ground seem crazy, think again.
How does earthing or grounding work? The best way to get the benefits from earthing are to walk barefoot in dirt, sand, grass, or rocky areas. You may still get some benefit from paved areas, but not if the pavement has been painted, the paint acts a sealant and you won't get the electron transfer. Rubber on your shoes or flooring also separates the transfer. The best place to earth, according to Koniver, is at the beach(barefoot) on wet sand because the moisture acts as a conductor.
According to Dr. Koniver, earthing can help with a wide variety of health problems such as arthritis, sleep disorders, depression and menopause. She is doing a study on the effects of earthing and obesity. She had a patient in 2012 that was losing ten pounds a week doing nothing more than earthing (literally walking around in the dirt, outside) for ten minutes a day. Another patient of Dr. Koniver's was suffering from menopause. The hot flashes, mood swings and hormonal imbalances were making the patient feel anxious and ill. The patient tried grounding for two months. Afterwards, she felt significantly better and had less menopausal symptoms simply by walking around on her lawn barefoot, and sitting on the ground each day reading a book for twenty minutes.
I decided to try it while I was at the beach last month. I ran on the beach in my bare feet for that week. This used to be torture because the sand was often uneven and the slope would bother my ankles. I decided to try again and give this earthing thing a chance. I ditched my running shoes and ran on the beach during low tide when the sand was packed tighter and there was less of slope and more of a flat surface. I loved it, had no soreness, and felt more alert. I spend hundreds of dollars each year on very cushioned running shoes. I am very conditioned to running on pavement, but still suffer from soreness. Running or earthing on the beach I had none. I also noticed that I slept better after earthing. I generally fall asleep very easily, it's the staying asleep all night that is sometimes a struggle. The week of running on the beach(barefoot) I slept through the night.
We can't always be at the beach, but we can still walk on our lawns or dirt trails and reap the benefits. Earthing has become popular in parts of Europe where you will see groups of people walking in the wet grass early in the morning. There are also earthing products available such as bed sheets and mats that have silver in the products that act as a conductor. These products are believed to help ease sleep disorders and chronic pain issues.
The bottom line here is that earthing is free and why not give it a try? I know there will be skeptics, but when you think about it the earth has provided us with many things and energy is something we can all use.
For more information there is the book called, Earthing The Most Important Health Discovery Ever? By Clinton Ober,Stephen T. Sinatra MD, and Martin Zucker and is available on www.amazon.com and www.barnesandnoble.com. You can also find more information on grounding or earthing at www.earthinginstitute.net
Tri-on!
Kelly
Speaking of balance, one of the things I like to blog about is nutrition and healthy living. I recently was doing some online research to find out some information on how to eat and stay healthy as an athlete during pre-menopause. I am a forty something approaching fifty. As I age it is important to me to stay as natural as possible. Many doctors feel that medication is the answer to many of our health issues. I believe in more of an Eastern philosophy where diet, exercise, and herbal supplements play a large roll in health. As I was surfing around looking for answers to women's aging health issues I discovered something called grounding or earthing.
I was at the beach at the time, which later proved to be very helpful. But what is grounding or earthing? Earthing, or grounding as it is often called, simply means connecting to the Earth’s natural, negative surface charge by being barefoot outside or in bare skin contact with conductive systems indoors while you sleep, relax, or work. Connection with the Earth restores a lost electrical signal to the body that seems to stabilize the complicated circuitry of our essentially-electrical body. Our built-in self-regulating and self-healing mechanisms become more effective. There are head-to-toe improvements. Better blood flow. Less pain and inflammation. More energy.
Sounds simple right? Simply touching your bare feet to the ground can be beneficial.
Dr. Laura Koniver, a general practitioner in South Carolina, has done some research on the topic and found earthing to have some science behind it. First, it is important to understand something called free radicals which are highly reactive atoms, molecules, or ions that have unpaired electrons. Free radicals are related to inflammation. According to Koniver, inflammation is linked to many diseases such as cancer, heart disease, immune dysfunction and cognitive decline. When we work out in any shape or form(even gentle activity) we are creating microscopic tears in our muscles. We are creating free radicals.
That is very normal, but the key is to neutralize the damage. We hear a lot about antioxidants which help to neutralize the damage, but that is where earthing can help. According to Koniver the free radicals that we build up throughout the course of a day are positively charged, the earth is negatively charged. We can get healing electrons from the earth by literally touching the ground. We get our oxygen from the trees, and vitamin D from the sun, so if you think healing electrons from the ground seem crazy, think again.
How does earthing or grounding work? The best way to get the benefits from earthing are to walk barefoot in dirt, sand, grass, or rocky areas. You may still get some benefit from paved areas, but not if the pavement has been painted, the paint acts a sealant and you won't get the electron transfer. Rubber on your shoes or flooring also separates the transfer. The best place to earth, according to Koniver, is at the beach(barefoot) on wet sand because the moisture acts as a conductor.
According to Dr. Koniver, earthing can help with a wide variety of health problems such as arthritis, sleep disorders, depression and menopause. She is doing a study on the effects of earthing and obesity. She had a patient in 2012 that was losing ten pounds a week doing nothing more than earthing (literally walking around in the dirt, outside) for ten minutes a day. Another patient of Dr. Koniver's was suffering from menopause. The hot flashes, mood swings and hormonal imbalances were making the patient feel anxious and ill. The patient tried grounding for two months. Afterwards, she felt significantly better and had less menopausal symptoms simply by walking around on her lawn barefoot, and sitting on the ground each day reading a book for twenty minutes.
I decided to try it while I was at the beach last month. I ran on the beach in my bare feet for that week. This used to be torture because the sand was often uneven and the slope would bother my ankles. I decided to try again and give this earthing thing a chance. I ditched my running shoes and ran on the beach during low tide when the sand was packed tighter and there was less of slope and more of a flat surface. I loved it, had no soreness, and felt more alert. I spend hundreds of dollars each year on very cushioned running shoes. I am very conditioned to running on pavement, but still suffer from soreness. Running or earthing on the beach I had none. I also noticed that I slept better after earthing. I generally fall asleep very easily, it's the staying asleep all night that is sometimes a struggle. The week of running on the beach(barefoot) I slept through the night.
We can't always be at the beach, but we can still walk on our lawns or dirt trails and reap the benefits. Earthing has become popular in parts of Europe where you will see groups of people walking in the wet grass early in the morning. There are also earthing products available such as bed sheets and mats that have silver in the products that act as a conductor. These products are believed to help ease sleep disorders and chronic pain issues.
The bottom line here is that earthing is free and why not give it a try? I know there will be skeptics, but when you think about it the earth has provided us with many things and energy is something we can all use.
For more information there is the book called, Earthing The Most Important Health Discovery Ever? By Clinton Ober,Stephen T. Sinatra MD, and Martin Zucker and is available on www.amazon.com and www.barnesandnoble.com. You can also find more information on grounding or earthing at www.earthinginstitute.net
Tri-on!
Kelly
Friday, January 4, 2013
What Will You Gain?
Happy New Year! A new year has different meaning for all of us, but most of us think of new year's resolutions. This year I really did not want to set myself up for any resolutions because I think they are really hard to stick to, and sometimes can counter the positive effect that they are supposed to have. So no resolutions this year? I want to try a new twist on the idea.
Kellogg's has the right idea. Their new campaign, ' What will you gain when you lose?' is brilliant. Kellogg's has proposed to think of losing weight as what you will gain instead of a negative word like lose. They are kicking off their campaign in Time Square on January 3rd by displaying a large scale and screen. When you step onto to the scale instead of seeing a number, inspirational words will display to encourage healthy weight management. I love this idea.
The word lose( according to the Online Dictionary) means; Be deprived of or cease to have or retain (something): "I've lost my appetite", or to cause (someone) to fail to gain or retain (something): "you lost me my appointment at the university. No wonder we can't stick to our resolutions. The word lose has many negative connotations like deprived and fail to gain something. Who would want to start something like that? But if we change the wording(mind-set) and realize the many things we may gain by becoming more conscious of what we eat, and how exercise will help us gain something, why not try?
One of my goals for the new year is to gain fitness that I lost over the holiday. I lost fitness during the holidays because I had bronchitis, and I was busy getting ready for Christmas at the last minute due to illness. When I think of losing weight I really don't want to because I know that means depriving myself of foods that I love. But, if I rethink what I'll gain or get out of working out, I know that I'll be able to eat something that I love because I've done the work. As long as I don't go overboard with the treats I'm golden.
I know that I'll gain those smaller jeans once I get back on my regular routine of swimming, running, and biking. I may even gain a new pair of jeans that don't hang in my closet, again as a reward for sticking to a plan.
When I stick to my regular routine of eating right and exercise, I also gain a sense of accomplishment which raises my self-esteem and generally makes me happy. There are three gains in that last sentence: accomplishment, self-esteem, happiness. Sticking to my commitment of healthy living gives me back much more than I put out.
Increasing activity levels will also benefit our heart health, and may increase our brain cognition, and help us sleep better, according to an article on science daily.com. I know that personally I do sleep better when I am more active. Again all those items listed are gains.
I am a big list maker. When I have a decision to make I fold a piece of paper in half and at the top write pros on one side, and cons on the other. When it comes to fitness I can guarantee if you try this list making exercise you will have more on your pro side than con side.
A new year is always exciting. Whether you just want to improve your fitness goals or maybe you just want to be more organized. Change your thought process to what you will gain rather than what you will lose, and you will be on your way.
Tri-On and Happy New Year!
Kelly
http://www.sciencedaily.com/releases/2011/01/110131153249.htm for more information on the benefits of moderate aerobic activity in adults.
When I stick to my regular routine of eating right and exercise, I also gain a sense of accomplishment which raises my self-esteem and generally makes me happy. There are three gains in that last sentence: accomplishment, self-esteem, happiness. Sticking to my commitment of healthy living gives me back much more than I put out.
Increasing activity levels will also benefit our heart health, and may increase our brain cognition, and help us sleep better, according to an article on science daily.com. I know that personally I do sleep better when I am more active. Again all those items listed are gains.
I am a big list maker. When I have a decision to make I fold a piece of paper in half and at the top write pros on one side, and cons on the other. When it comes to fitness I can guarantee if you try this list making exercise you will have more on your pro side than con side.
A new year is always exciting. Whether you just want to improve your fitness goals or maybe you just want to be more organized. Change your thought process to what you will gain rather than what you will lose, and you will be on your way.
Tri-On and Happy New Year!
Kelly
http://www.sciencedaily.com/releases/2011/01/110131153249.htm for more information on the benefits of moderate aerobic activity in adults.
Wednesday, December 12, 2012
Create a Healthy Habit
Habit as defined by the online dictionary as . A recurrent, often unconscious pattern of behavior that is acquired through frequent repetition. b. An established disposition of the mind or character. 2.
Habits have often had a negative connotation like smoking, picking one's nose, sucking your thumb, drinking in excess, drug abuse etc., but a habit like working out can be good and is attainable.
Now that triathlon season is over it is easy to get out of my good "habits" of practicing swimming, biking, and running. The holidays are among us and exercise for some of us is the first thing to not make a habit, but this blog will help get those good habits back in working order.
Race to stay in shape and form a habit. How does this work? Even though triathlon season is over I can still find many running races throughout the year to keep my focus on at least one of the three sports that I participate in. Sign up for a 5k, 10k, half-marathon or even marathon. I am lucky enough to live in a state where there are lots of races throughout the year, but even in other parts of the country there are races in the months of November through April. Many states offer runs during the Thanksgiving holiday and even on New Years Eve. In Cary, NC there was an 8k Turkey Trot sponsored by Inside Out Sports on Thanksgiving Day. I ran it this year and have done others in the past. This race kept me focused on my running and in the "habit" of continuing to run because I knew that in order to run the 5 miles I'd have to continue training. Also there is a cost incurred to run in these races, and I find when there is money involved I look at it as an investment. Try to find a running race for each month. One in Nov, Dec, Jan, Feb etc. especially if they are smaller runs like 5 to 10 kilometers. This will help keep your training runs going, and help you stick to your habit.
Create a schedule. A habit is something that you do daily so write out a workout schedule and incorporate it into your daily routine. You take a shower each day, eat each day, go to work, each day, so add some form of exercise to your day. Sounds easy, but I realize it is not that easy to create healthy habits. At first I would recommend that you don't think about the items on your schedule, but rather just "do" the items on your list and check them off. Some studies show that 21 days is the magic number to create a habit, but realistically I think it may take longer or shorter depending on the person.
Habits are more fun when done with a friend. Think about it. You go out to dinner with other people, you go out for a drink with others, maybe you shop with others, so why not get a workout partner to help you form a healthy habit? Working out with a friend or a group will hold you accountable because the other person or persons is waiting for you to show up to do the activity. I run a Masters Swim group at Lifetime Fitness in Cary and some of my students are intstuctors themselves. These instructors admit that even for them it is hard to self-motivate sometimes and they work harder when they are in a group setting. The same is true for myself. I work out much harder if I am with another person doing the same activity.
Distract yourself out of a bad habit and create a new good habit. My mom was a smoker for years. She decided to quit one day. When I asked her how she did it she said,"When I wanted a cigarette I distracted myself by doing something else." Find yourself logging into Facebook the same time everyday? Why not go outside and take a quick walk or run during that time? An average person can run a mile in ten minutes or walk a mile in thirteen minutes. Distract yourself with a good habit.
Be realistic when creating a good habit. Don't pick early morning to start your workout program if you hate getting up at 5 am. Chances are you won't create a "habit" that way. Do try to incorporate your new habit in small increments with realistic expectations. Don't beat yourself up if you've written on your schedule that you'll exercise every day for 30 minutes and the reality is that you've exercised for 4 days in twenty minute increments. The next week try to maintain what you've done the week before and keep adding to it. I tell some of the people in my swim class to add a minute or two each class if they can't complete the hour. The same holds true for any exercise program-add a minute or two each session and soon you'll increase longevity without even realizing it.
Tri-on and Happy Holidays!
Kelly
Habits have often had a negative connotation like smoking, picking one's nose, sucking your thumb, drinking in excess, drug abuse etc., but a habit like working out can be good and is attainable.
Now that triathlon season is over it is easy to get out of my good "habits" of practicing swimming, biking, and running. The holidays are among us and exercise for some of us is the first thing to not make a habit, but this blog will help get those good habits back in working order.
Race to stay in shape and form a habit. How does this work? Even though triathlon season is over I can still find many running races throughout the year to keep my focus on at least one of the three sports that I participate in. Sign up for a 5k, 10k, half-marathon or even marathon. I am lucky enough to live in a state where there are lots of races throughout the year, but even in other parts of the country there are races in the months of November through April. Many states offer runs during the Thanksgiving holiday and even on New Years Eve. In Cary, NC there was an 8k Turkey Trot sponsored by Inside Out Sports on Thanksgiving Day. I ran it this year and have done others in the past. This race kept me focused on my running and in the "habit" of continuing to run because I knew that in order to run the 5 miles I'd have to continue training. Also there is a cost incurred to run in these races, and I find when there is money involved I look at it as an investment. Try to find a running race for each month. One in Nov, Dec, Jan, Feb etc. especially if they are smaller runs like 5 to 10 kilometers. This will help keep your training runs going, and help you stick to your habit.
Create a schedule. A habit is something that you do daily so write out a workout schedule and incorporate it into your daily routine. You take a shower each day, eat each day, go to work, each day, so add some form of exercise to your day. Sounds easy, but I realize it is not that easy to create healthy habits. At first I would recommend that you don't think about the items on your schedule, but rather just "do" the items on your list and check them off. Some studies show that 21 days is the magic number to create a habit, but realistically I think it may take longer or shorter depending on the person.
Habits are more fun when done with a friend. Think about it. You go out to dinner with other people, you go out for a drink with others, maybe you shop with others, so why not get a workout partner to help you form a healthy habit? Working out with a friend or a group will hold you accountable because the other person or persons is waiting for you to show up to do the activity. I run a Masters Swim group at Lifetime Fitness in Cary and some of my students are intstuctors themselves. These instructors admit that even for them it is hard to self-motivate sometimes and they work harder when they are in a group setting. The same is true for myself. I work out much harder if I am with another person doing the same activity.
Distract yourself out of a bad habit and create a new good habit. My mom was a smoker for years. She decided to quit one day. When I asked her how she did it she said,"When I wanted a cigarette I distracted myself by doing something else." Find yourself logging into Facebook the same time everyday? Why not go outside and take a quick walk or run during that time? An average person can run a mile in ten minutes or walk a mile in thirteen minutes. Distract yourself with a good habit.
Be realistic when creating a good habit. Don't pick early morning to start your workout program if you hate getting up at 5 am. Chances are you won't create a "habit" that way. Do try to incorporate your new habit in small increments with realistic expectations. Don't beat yourself up if you've written on your schedule that you'll exercise every day for 30 minutes and the reality is that you've exercised for 4 days in twenty minute increments. The next week try to maintain what you've done the week before and keep adding to it. I tell some of the people in my swim class to add a minute or two each class if they can't complete the hour. The same holds true for any exercise program-add a minute or two each session and soon you'll increase longevity without even realizing it.
Tri-on and Happy Holidays!
Kelly
Wednesday, October 3, 2012
Skin Care for the Triathlete and Beyond
The movie A Christmas Story reminds me of my childhood. There is a scene in the movie where the mother is getting her youngest son ready to go outside in the dead of winter and he can barely move because he is so constricted from his snow suit. I grew up in Northeastern Ohio and remember my mother bundling up my brothers and I to endure the walk to school in the winter. I have fond memories of playing on snow drifts that were as tall as I was. Even with the cold winters in Ohio, I developed a love for the outdoors.
My summers were spent playing neighborhood games, climbing trees, riding bikes, and swimming outside. The only time my brothers and I ever came indoors was to eat and sleep. Our skin would turn a deep tan from the time spent outside and never once did we think of putting on sun screen. Back in the late seventies as long as you didn't burn no one thought about protecting their skin.
When I was about ten years old I started running. My dad was a big runner when I was growing up and used to run on our high school track. One day, rather than spectating on the grass, I decided to join him. First a lap and then I gradually worked up to a mile. I hated it at first, but later learned that the way you felt afterwards outweighed the pain during, and the time I spent with Dad was priceless. There were no treadmills. We ran outside exposing ourselves to the elements of the environment.
Thirty some odd years later, I still have a love of the outdoors. I try to swim, bike, and run outside as much as possible. It's too boring indoors. I've never had too many skin issues as a result, but this year after teaching outdoor summer swim lessons I noticed some spots on my face and back. I use sun screen of course, but I wasn't informed on the fact that the type I was wearing was not protecting me as much as I had thought. The dermatologist checked me and thankfully no skin cancer. But she did inform on the differences between chemical and physical sunscreens.
Chemical sunscreens contain special ingredients that act as filters and reduce ultraviolet radiation penetration to the skin.These sunscreens are colorless and leave a clear film on the skin.These sunscreens usually contain UVB absorbing chemicals and sometimes UVA absorbers.UVA rays age us and UVB rays burn.(Think of A- for age and B- for burn).
Physical sunscreens or sun block contains ingredients like titanium dioxide and zinc oxide. These ingredients can leave a white film and are sometimes hard to remove, but the ingredients block from UVA and UVB light and ultraviolet light. Look for products that block both UVA and UVB rays or say broad spectrum to make sure you are getting total protection from the sun.
One of the products I was using was a chemical, water resistant sunscreen by Coppertone with a SPF of about 30. This was fine except that after about 40 minutes this protection was virtually rinsed off in the pool. It would still be okay to use this product, but you need to reapply often to get the coverage you need.
My dermatologist recommended that I use a physical sun block that contains titanium dioxide or zinc oxide or both. These physical blockers last a little longer than the chemical sunscreens. I found that Neutrogena Pure and Free Baby sunblock stick with an SPF of 60 works well and contains both zinc oxide and titanium dioxide. It is much harder for this product to rinse off, but you should still reapply sunscreen especially if you are spending extended periods of time in the pool or ocean. Most sunscreens or blocks only last about an hour. One of the mistakes I made was not reapplying.
I also wear a sunscreen with an SPF of 30 or greater built into my makeup. Summer is over but you should protect your skin all year long. Your skin is exposed to UVA and UVB light even when riding around town in the car. There are some great products over the counter that contain titanium dioxide and zinc oxide in them such as Mabelline BB cream. This product is an all in one makeup that has a primer in it as well, and at $8 a tube it is really affordable. Too Faced Tinted Beauty Balm is another BB cream(you can find this at Ulta stores) that is a bit more expensive, but gives skin a great glow and broad spectrum coverage from the sun. Most of the BB creams out there are a bit thicker than regular foundation and take some practice to blend, but once you try it I'm certain you will really like the end result.
Whatever activity you enjoy make sure to include sunscreen or sunblock in your routine before you go outside. Our skin is an important organ to protect and no matter what your age you want to look your best.
Tri- On,
Kelly
My summers were spent playing neighborhood games, climbing trees, riding bikes, and swimming outside. The only time my brothers and I ever came indoors was to eat and sleep. Our skin would turn a deep tan from the time spent outside and never once did we think of putting on sun screen. Back in the late seventies as long as you didn't burn no one thought about protecting their skin.
When I was about ten years old I started running. My dad was a big runner when I was growing up and used to run on our high school track. One day, rather than spectating on the grass, I decided to join him. First a lap and then I gradually worked up to a mile. I hated it at first, but later learned that the way you felt afterwards outweighed the pain during, and the time I spent with Dad was priceless. There were no treadmills. We ran outside exposing ourselves to the elements of the environment.
Thirty some odd years later, I still have a love of the outdoors. I try to swim, bike, and run outside as much as possible. It's too boring indoors. I've never had too many skin issues as a result, but this year after teaching outdoor summer swim lessons I noticed some spots on my face and back. I use sun screen of course, but I wasn't informed on the fact that the type I was wearing was not protecting me as much as I had thought. The dermatologist checked me and thankfully no skin cancer. But she did inform on the differences between chemical and physical sunscreens.
Chemical sunscreens contain special ingredients that act as filters and reduce ultraviolet radiation penetration to the skin.These sunscreens are colorless and leave a clear film on the skin.These sunscreens usually contain UVB absorbing chemicals and sometimes UVA absorbers.UVA rays age us and UVB rays burn.(Think of A- for age and B- for burn).
Physical sunscreens or sun block contains ingredients like titanium dioxide and zinc oxide. These ingredients can leave a white film and are sometimes hard to remove, but the ingredients block from UVA and UVB light and ultraviolet light. Look for products that block both UVA and UVB rays or say broad spectrum to make sure you are getting total protection from the sun.
One of the products I was using was a chemical, water resistant sunscreen by Coppertone with a SPF of about 30. This was fine except that after about 40 minutes this protection was virtually rinsed off in the pool. It would still be okay to use this product, but you need to reapply often to get the coverage you need.
My dermatologist recommended that I use a physical sun block that contains titanium dioxide or zinc oxide or both. These physical blockers last a little longer than the chemical sunscreens. I found that Neutrogena Pure and Free Baby sunblock stick with an SPF of 60 works well and contains both zinc oxide and titanium dioxide. It is much harder for this product to rinse off, but you should still reapply sunscreen especially if you are spending extended periods of time in the pool or ocean. Most sunscreens or blocks only last about an hour. One of the mistakes I made was not reapplying.
I also wear a sunscreen with an SPF of 30 or greater built into my makeup. Summer is over but you should protect your skin all year long. Your skin is exposed to UVA and UVB light even when riding around town in the car. There are some great products over the counter that contain titanium dioxide and zinc oxide in them such as Mabelline BB cream. This product is an all in one makeup that has a primer in it as well, and at $8 a tube it is really affordable. Too Faced Tinted Beauty Balm is another BB cream(you can find this at Ulta stores) that is a bit more expensive, but gives skin a great glow and broad spectrum coverage from the sun. Most of the BB creams out there are a bit thicker than regular foundation and take some practice to blend, but once you try it I'm certain you will really like the end result.
Whatever activity you enjoy make sure to include sunscreen or sunblock in your routine before you go outside. Our skin is an important organ to protect and no matter what your age you want to look your best.
Tri- On,
Kelly
Friday, September 7, 2012
Got Ten Minutes?
One of my students in my Master's Swimming class asked me last week,"why do I always feel crummy in the first few minutes of class?" It's true, it takes about ten minutes before you get into a nice rhythm with just about any form of exercise. But beyond working out, think about how hard it is to get started with any task. I know how many times I hit the snooze button before getting out of bed, or how many times I pass by the vacuum cleaner before using it. How about the task of cleaning your house, or cleaning out a closet or drawer? Working out can easily be procrastinated just like anything else that you don't particularly love doing, but if you give yourself at least ten minutes to get started I guarantee it will be become easier and even enjoyable.
Ever heard of endorphins? When you swim, bike,or run or perform other types of strenuous endurance activity your pituitary gland releases substantial quantities of endorphins or chemicals which can leave you feeling euphoric and actually block sensations of pain. That is why endurance athletes can do what they do.
The naturally produced chemical can make you calm during a time when you wouldn't think so. I am reminded of when my son cut his head open on a coffee table and I had to rush him to the hospital. I was as cool as a cucumber during the episode.These chemicals are released during times of stress.The endorphins can also make an athlete feel great after a hard workout. Hence the term, 'runner's high.' This feeling can explain why people keep training and racing. I know personally I do feel better after a workout. The feeling you get becomes addictive and research done in the 1970's proves that the chemical release from this is similar to what a person feels who is using morphine or heroin.
So what about this ten minute stuff? As far as giving yourself ten minutes to feel,"good,"during a workout I would say that is a good starting point. An average person can run a mile in ten minutes.It always takes me a mile of running before I start to feel balanced, but that first ten minutes is always uncomfortable. Similarly for swimming or cycling you need ten minutes to warm up your body to get your heart rate elevated, and into your aerobic training zone.
There have been studies on how long it takes for those endorphins to kick in, and for each person it is a little different. Some people can take up to thirty minutes before they feel,"right," during strenuous activity.
The bottom line is give yourself a little time to get going with your workout before you throw in the towel. It is never easy, but just like any other activity once you get started the feeling of accomplishment, and release of those brain chemicals will leave you feeling like a million bucks.
Tri- On,
Kelly
For more information http://www.livestrong.com/article/197569-seratonin-endorphins-exercise/ check out this article.
Ever heard of endorphins? When you swim, bike,or run or perform other types of strenuous endurance activity your pituitary gland releases substantial quantities of endorphins or chemicals which can leave you feeling euphoric and actually block sensations of pain. That is why endurance athletes can do what they do.
The naturally produced chemical can make you calm during a time when you wouldn't think so. I am reminded of when my son cut his head open on a coffee table and I had to rush him to the hospital. I was as cool as a cucumber during the episode.These chemicals are released during times of stress.The endorphins can also make an athlete feel great after a hard workout. Hence the term, 'runner's high.' This feeling can explain why people keep training and racing. I know personally I do feel better after a workout. The feeling you get becomes addictive and research done in the 1970's proves that the chemical release from this is similar to what a person feels who is using morphine or heroin.
So what about this ten minute stuff? As far as giving yourself ten minutes to feel,"good,"during a workout I would say that is a good starting point. An average person can run a mile in ten minutes.It always takes me a mile of running before I start to feel balanced, but that first ten minutes is always uncomfortable. Similarly for swimming or cycling you need ten minutes to warm up your body to get your heart rate elevated, and into your aerobic training zone.
There have been studies on how long it takes for those endorphins to kick in, and for each person it is a little different. Some people can take up to thirty minutes before they feel,"right," during strenuous activity.
The bottom line is give yourself a little time to get going with your workout before you throw in the towel. It is never easy, but just like any other activity once you get started the feeling of accomplishment, and release of those brain chemicals will leave you feeling like a million bucks.
Tri- On,
Kelly
For more information http://www.livestrong.com/article/197569-seratonin-endorphins-exercise/ check out this article.
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