The Less Legs the Better
Choosing leaner meats and alternatives like chicken, fish, turkey, tofu, beans and lentils are healthier for your heart. It is no secret that the lower saturated fat content of leaner meats can decrease the risk of heart disease and other health risks.
Cholesterol also plays a role in heart health. Most meats have about the same amount of cholesterol, roughly 70 milligrams in each three-ounce cooked serving (about the size of a deck of cards).
To keep your fat intake and cholesterol in check:
Remove all visible fat from meat and poultry before cooking.
Remove skin from poultry before eating.
Choose white meat most often when eating poultry.
Grill, bake or broil meats and poultry.
Cut back on processed meats that are high in saturated fat and sodium.
Choose the leanest beef cuts: sirloin, chuck, loin and round. Choose "choice" or "select" grades rather than "prime." Select lean or extra lean ground meats.
To gain the benefits of lower saturated fat and cholesterol- Try Meatless!
This week…
Eat at least one meatless lunch and dinner to reduce fat, increase fiber and get yourself into the habit of building meals around whole grains, beans and vegetable.
If that was easy... try a vegetarian day:
Friday, January 30, 2009
Nutrition Tip #1
Get started by…Choosing Better Carbohydrates
Let’s bust few myths first!
Carbs make you overweight:
If you are still on the low-carb bandwagon – it’s time to get off. Carbohydrate foods are essential for providing energy not only for everyday activity, but especially for your training. Too many calories from any food group will cause your body to produce additional body fat.
Carbs cause diabetes:
Diabetes is a complex condition caused by several genetic environmental factors. Sugars and other carbohydrates do not cause diabetes.
Carbs make you hyperactive:
Although a long-standing belief, there is no scientific evidence linking sugar intake to hyperactivity.
We need carbohydrates for energy and glycogen (stored energy). To ensure you have enough energy to get the most out of your training, load your shopping cart with some of these great carbohydrate foods this week:
Fruit: bananas, apples, oranges, mango, tomatoes
Grains: low sugar cereal, granola bars, whole grain/whole wheat breads, bagels, rice, pasta, quinoa
Vegetables: spinach, bell peppers, zucchini, eggplant, beets, lettuce, broccoli, carrots
Dairy: low fat yogurt, milk, soy milk
Make small changes this week:
Swap a white baguette for 100% whole wheat
Cook up some whole wheat pasta instead of white pasta
If you eat cereal with more than 10 g sugar per ½ cup: substitute a ½ cup of high fiber cereal like bran flakes or raisin bran.
Choose brown rice over white rice
Let’s bust few myths first!
Carbs make you overweight:
If you are still on the low-carb bandwagon – it’s time to get off. Carbohydrate foods are essential for providing energy not only for everyday activity, but especially for your training. Too many calories from any food group will cause your body to produce additional body fat.
Carbs cause diabetes:
Diabetes is a complex condition caused by several genetic environmental factors. Sugars and other carbohydrates do not cause diabetes.
Carbs make you hyperactive:
Although a long-standing belief, there is no scientific evidence linking sugar intake to hyperactivity.
We need carbohydrates for energy and glycogen (stored energy). To ensure you have enough energy to get the most out of your training, load your shopping cart with some of these great carbohydrate foods this week:
Fruit: bananas, apples, oranges, mango, tomatoes
Grains: low sugar cereal, granola bars, whole grain/whole wheat breads, bagels, rice, pasta, quinoa
Vegetables: spinach, bell peppers, zucchini, eggplant, beets, lettuce, broccoli, carrots
Dairy: low fat yogurt, milk, soy milk
Make small changes this week:
Swap a white baguette for 100% whole wheat
Cook up some whole wheat pasta instead of white pasta
If you eat cereal with more than 10 g sugar per ½ cup: substitute a ½ cup of high fiber cereal like bran flakes or raisin bran.
Choose brown rice over white rice
Week 2 Vancouver Sun Run
Here is what needs to be done for week 2.
Coaching - Week 2: On Your Way!
2009-01-22
“Whether you can, or you cannot, you are right in either case.”
-Henry Ford
Congratulations! Week 1 is under your belts! No doubt you’ll have more participants this week as registration continues - the more-the-merrier! New participants can jump into the program as is this week - Just take care to keep everyone at that nice easy talking pace.
Coordinators: Please encourage your Leaders to take the steps to log in to the SportMed Leader Community.
Leaders: If this finds you, well done!
Weekly Coaching Tips: It's very important to have a look at each week’s Coaching Tips in the Documents section for my weekly advice specific to each program. You’ll find it will give you a focus for both you AND your participants, specific for the group you are leading.
LOOP! Please make sure all participants are supported, and the looping technique must be reinforced right now, especially as you’ll have new participants this week. Everyone needs to know what to expect.
“Pacing is everything.” Recall Leader Training? Keep it on the SLOW side please. Participants in all programs should always feel they could have done more.
Draw attention to the Logbook: Great information and great motivation. Encourage your participants to be accountable to themselves and USE those logbooks!
The toughest part of any exercise program is making that initial commitment. Advise participants to schedule in workout times, and stick to it. Also encourage them to evenly distribute the training sessions throughout the course of each week. For example, a weekend session plus Tuesdays and Thursdays often works well.
WEATHER: I just heard this morning that the weather man is calling for snow again in some areas! Take care to stay safe.
Reinforce the fact that a little rough weather is no reason to miss a session. With a little caution and proper athletic clothing for protection from the elements, there is no reason to use weather as an excuse not to complete a session. In fact, in really awful conditions, once you’re out in it (and no one else is!) it can be fun just because it’s a little crazy and you’re doing something positive for yourself. If the conditions are truly intolerable, suggest to participants that they search out a treadmill at the gym, or simply do the running on the spot, inside, watching a TV show, as boring as that may be.
LET’S TALK ABOUT FOOTWEAR
No doubt your shoe talks are scheduled with Alliance Athletics. Without a doubt the most important equipment participants need right now is a pair of good supportive running or walking shoes. If participants have not already purchased shoes have them search out the nearest specialty running store. They should allow 30-40 minutes to be properly fitted. Have them bring along their old footwear, so that the experts can analyze their tread and review their gait and foot type. The athletic footwear world has become very specialized with shoes to accommodate any foot. I encourage everyone to treat themselves, and buy the best shoes they can afford. You won’t regret spending the extra money because you’ll be more comfortable and have less chance of injury.
Coaching - Week 2: On Your Way!
2009-01-22
“Whether you can, or you cannot, you are right in either case.”
-Henry Ford
Congratulations! Week 1 is under your belts! No doubt you’ll have more participants this week as registration continues - the more-the-merrier! New participants can jump into the program as is this week - Just take care to keep everyone at that nice easy talking pace.
Coordinators: Please encourage your Leaders to take the steps to log in to the SportMed Leader Community.
Leaders: If this finds you, well done!
Weekly Coaching Tips: It's very important to have a look at each week’s Coaching Tips in the Documents section for my weekly advice specific to each program. You’ll find it will give you a focus for both you AND your participants, specific for the group you are leading.
LOOP! Please make sure all participants are supported, and the looping technique must be reinforced right now, especially as you’ll have new participants this week. Everyone needs to know what to expect.
“Pacing is everything.” Recall Leader Training? Keep it on the SLOW side please. Participants in all programs should always feel they could have done more.
Draw attention to the Logbook: Great information and great motivation. Encourage your participants to be accountable to themselves and USE those logbooks!
The toughest part of any exercise program is making that initial commitment. Advise participants to schedule in workout times, and stick to it. Also encourage them to evenly distribute the training sessions throughout the course of each week. For example, a weekend session plus Tuesdays and Thursdays often works well.
WEATHER: I just heard this morning that the weather man is calling for snow again in some areas! Take care to stay safe.
Reinforce the fact that a little rough weather is no reason to miss a session. With a little caution and proper athletic clothing for protection from the elements, there is no reason to use weather as an excuse not to complete a session. In fact, in really awful conditions, once you’re out in it (and no one else is!) it can be fun just because it’s a little crazy and you’re doing something positive for yourself. If the conditions are truly intolerable, suggest to participants that they search out a treadmill at the gym, or simply do the running on the spot, inside, watching a TV show, as boring as that may be.
LET’S TALK ABOUT FOOTWEAR
No doubt your shoe talks are scheduled with Alliance Athletics. Without a doubt the most important equipment participants need right now is a pair of good supportive running or walking shoes. If participants have not already purchased shoes have them search out the nearest specialty running store. They should allow 30-40 minutes to be properly fitted. Have them bring along their old footwear, so that the experts can analyze their tread and review their gait and foot type. The athletic footwear world has become very specialized with shoes to accommodate any foot. I encourage everyone to treat themselves, and buy the best shoes they can afford. You won’t regret spending the extra money because you’ll be more comfortable and have less chance of injury.
Week 3 Vancouver Sun Run
This is what needs to be done this week for the Vancouver Sun Run Training Clinic.
Sun Run InTraining Clinic Leader 2009 Network
Coaching - Week 3 already!
Week #3 already…How’s it going? Warmer temperature this week in most places, and at least in the Lower Mainland most of the snow has melted...Hope it's flying by and you're feeling great about the progress your participants have made.
*Make sure you check out your Coaching Tips in the Documents section here in your SportMed Leader Community, and Nordic Walk Leaders please click here.
FINAL WEEK FOR REGISTRATIONS!
IMPORTANT: GRADUAL ENTRY FOR NEWCOMERS:
Remember you will still have newcomers to the program this week, so take care to help them with a gradual entry to the program according to your Clinic Coordinator’s direction. It’s important that they don’t try to catch up to everyone in Week 3 all at once.
My suggestion is this:
Walk10K and Run10KFasters should be OK with the workout as it is, as long as you help them stay conscious of what it means to be at a “brisk” pace relative to their “talking” pace. We don’t want them working too hard. As always, slower is better.
LearnToRun10K groups are already up to *3 minutes of shuffling this week: It’s TOO LONG for those newcomers. Have them alternate only *1 minute of shuffling with *1 minute of walking while the others do their 3 minutes of shuffling. Keep the group together by looping. The pace should be such that the newcomers are walking as fast as the others are shuffling anyway. If not, SLOW THEM DOWN!
SLOWER IS BETTER
Remember from Leader Training? The secret to success is pacing... Click here to jog that memory!
MORE LOOPING
My spies out there are telling me the groups are not necessarily staying together, particularly in the RunFaster groups. BE VOCAL. LET PARTICIPANTS KNOW WHEN THE RUN PORTION BEGINS, HOW MUCH TIME HAS GONE BY WHILE THEY ARE RUNNING (IE. “1 MINUTE TO GO!”) SO THEY HAVE A BETTER IDEA OF HOW LONG THEY NEED TO KEEP THEIR PACE BRISK, and let participants know when the recovery jog is happening.
Keep good track of the intervals. If you are having trouble staying in sync as leaders, then designate ONE LEADER in charge of the timing in the group, while the other is there for support and encouragement.
Use those intervals to stay together.
TIRED LEGS THIS WEEK: ASK PARTICIPANTS HOW THEY ARE FEELING!
Those participants that have been with you since Week #1 may have legs that will be feeling tired and heavy. This would be understandable! Volume and intensity have been increasing each week, and you can remind them it takes time for the body to adapt to the changing demands of the program. They need to stay focused and persevere through all three weekly sessions. Tell them NEXT week will be a nice easy, rest and recovery week with easier sessions…they’ll love you for it!
FIND A SOFTER SURFACE
Consider taking a break from the pavement or asphalt if possible. The softer terrain will be more forgiving on those tired legs. Seek out a park with softer trails. Those of you that are in the snow should be OK. That snow acts as a nice cushion. If you’ve got icy roads, try to walk or run on the snow that’s along the shoulder.
CONSIDER PURCHASING A SPORT WATCH
One more suggestion for this week: Consider purchasing a Sport Watch to help you keep track of those interval times in the workouts. You don’t need anything fancy: They are not too expensive and last a good long while. The most important functions you need are the “stop-watch” and “repeat countdown timer”: All of the intervals in the program are of course repeats of one minute, so that when that watch beeps for you every minute, you’ll easily be able to keep track of those intervals. If you’re unsure of how many you’ve done, then all you have to do is glance down at the REAL time once in a while and you can easily figure it out. Trust me; I’ve been doing this for YEARS now. It’s too much work to have to look down at your watch all the time, especially if you’re wearing winter clothing. Plus if you’re anything like me, it’s hard to SEE the darn thing these days!
USE THOSE LOGBOOKS!
Keep it going gang! Remind participants they should be PROUD of themselves for making the changes in their regular routine to fit this program into their lives. Encourag them to record their workouts and how they are feeling.
Sun Run InTraining Clinic Leader 2009 Network
Coaching - Week 3 already!
Week #3 already…How’s it going? Warmer temperature this week in most places, and at least in the Lower Mainland most of the snow has melted...Hope it's flying by and you're feeling great about the progress your participants have made.
*Make sure you check out your Coaching Tips in the Documents section here in your SportMed Leader Community, and Nordic Walk Leaders please click here.
FINAL WEEK FOR REGISTRATIONS!
IMPORTANT: GRADUAL ENTRY FOR NEWCOMERS:
Remember you will still have newcomers to the program this week, so take care to help them with a gradual entry to the program according to your Clinic Coordinator’s direction. It’s important that they don’t try to catch up to everyone in Week 3 all at once.
My suggestion is this:
Walk10K and Run10KFasters should be OK with the workout as it is, as long as you help them stay conscious of what it means to be at a “brisk” pace relative to their “talking” pace. We don’t want them working too hard. As always, slower is better.
LearnToRun10K groups are already up to *3 minutes of shuffling this week: It’s TOO LONG for those newcomers. Have them alternate only *1 minute of shuffling with *1 minute of walking while the others do their 3 minutes of shuffling. Keep the group together by looping. The pace should be such that the newcomers are walking as fast as the others are shuffling anyway. If not, SLOW THEM DOWN!
SLOWER IS BETTER
Remember from Leader Training? The secret to success is pacing... Click here to jog that memory!
MORE LOOPING
My spies out there are telling me the groups are not necessarily staying together, particularly in the RunFaster groups. BE VOCAL. LET PARTICIPANTS KNOW WHEN THE RUN PORTION BEGINS, HOW MUCH TIME HAS GONE BY WHILE THEY ARE RUNNING (IE. “1 MINUTE TO GO!”) SO THEY HAVE A BETTER IDEA OF HOW LONG THEY NEED TO KEEP THEIR PACE BRISK, and let participants know when the recovery jog is happening.
Keep good track of the intervals. If you are having trouble staying in sync as leaders, then designate ONE LEADER in charge of the timing in the group, while the other is there for support and encouragement.
Use those intervals to stay together.
TIRED LEGS THIS WEEK: ASK PARTICIPANTS HOW THEY ARE FEELING!
Those participants that have been with you since Week #1 may have legs that will be feeling tired and heavy. This would be understandable! Volume and intensity have been increasing each week, and you can remind them it takes time for the body to adapt to the changing demands of the program. They need to stay focused and persevere through all three weekly sessions. Tell them NEXT week will be a nice easy, rest and recovery week with easier sessions…they’ll love you for it!
FIND A SOFTER SURFACE
Consider taking a break from the pavement or asphalt if possible. The softer terrain will be more forgiving on those tired legs. Seek out a park with softer trails. Those of you that are in the snow should be OK. That snow acts as a nice cushion. If you’ve got icy roads, try to walk or run on the snow that’s along the shoulder.
CONSIDER PURCHASING A SPORT WATCH
One more suggestion for this week: Consider purchasing a Sport Watch to help you keep track of those interval times in the workouts. You don’t need anything fancy: They are not too expensive and last a good long while. The most important functions you need are the “stop-watch” and “repeat countdown timer”: All of the intervals in the program are of course repeats of one minute, so that when that watch beeps for you every minute, you’ll easily be able to keep track of those intervals. If you’re unsure of how many you’ve done, then all you have to do is glance down at the REAL time once in a while and you can easily figure it out. Trust me; I’ve been doing this for YEARS now. It’s too much work to have to look down at your watch all the time, especially if you’re wearing winter clothing. Plus if you’re anything like me, it’s hard to SEE the darn thing these days!
USE THOSE LOGBOOKS!
Keep it going gang! Remind participants they should be PROUD of themselves for making the changes in their regular routine to fit this program into their lives. Encourag them to record their workouts and how they are feeling.
New Link
I have had a new link added to my Blog. Mexico Vacation Travels looked at my blog and thought the information would interest their clients. Happy to oblige if I can help in any way with someones fitness and their knowledge of fitness. Check out their web page. Pretty cool stuff.
I have been working out and have advanced my running quite a bit in the past couple of weeks. Sciatic pain rears it's head every now and then but only is quick short bursts. Nothing like the original attack. My right foot is much better now and my balance is returning. Work on this every day. Core and balance.
Sun Run Training is in Week Three and participants are doing well. I will be joining the World Gym clinic in Port Coquitlam tomorrow (Saturday) and will rotate through all five clinics until race day. Cornerstone Community Church Clinic next Thursday and then Centennial Community Centre in New West the week after that. Port Moody in mid February and Queens Park the week after that.
Starting to have fun at fitness again.
I have been working out and have advanced my running quite a bit in the past couple of weeks. Sciatic pain rears it's head every now and then but only is quick short bursts. Nothing like the original attack. My right foot is much better now and my balance is returning. Work on this every day. Core and balance.
Sun Run Training is in Week Three and participants are doing well. I will be joining the World Gym clinic in Port Coquitlam tomorrow (Saturday) and will rotate through all five clinics until race day. Cornerstone Community Church Clinic next Thursday and then Centennial Community Centre in New West the week after that. Port Moody in mid February and Queens Park the week after that.
Starting to have fun at fitness again.
Wednesday, January 21, 2009
Week One Done
Week one has come and gone and we have had our first complaint. As a Run/Walk clinic we also offer Nordic Walking at select clinics. One of my clinics got a bad response from a couple of participants. They had higher expectations that the quality of leadership and instruction they received. Spoke with the lady and smoothed it out. They will continue to attend clinic but might go elsewhere for additional instruction on proper form.
I am personally on an upswing with my fitness. I was out last night and ran for 3 minutes and walked for one ten times. Tired afterwards and today my legs were a bit tight but feeling good now.
Can see the light at the end of the proverbial tunnel. Should be back in good form by the end of February. Vancouver Sun Run in 55 minutes.
I am personally on an upswing with my fitness. I was out last night and ran for 3 minutes and walked for one ten times. Tired afterwards and today my legs were a bit tight but feeling good now.
Can see the light at the end of the proverbial tunnel. Should be back in good form by the end of February. Vancouver Sun Run in 55 minutes.
Friday, January 16, 2009
2009 Vancouver Sun Run
In-Training Clinics begin this weekend. All Clinic Coordibnators and Leaders are ready to go. All the training has been done. We now train outside for 13 weeks towards the main event on April 19, 2009. I will be doing the learn to walk program as I haven't run in two months. I am looking forward to getting back on the roads again. Will do the training on my own and join various clinics throughout the training time frame.
I have received my orthotics and am getting accustomed to them. I was wearing a pair of runners which are for overpronation. I had too much inside stability and this was causing my legs too much pain. My orthotics were overcompensating. I am now wearing a neutral shoe and my legs feel so much better.
I have received my orthotics and am getting accustomed to them. I was wearing a pair of runners which are for overpronation. I had too much inside stability and this was causing my legs too much pain. My orthotics were overcompensating. I am now wearing a neutral shoe and my legs feel so much better.
Tuesday, January 6, 2009
Basketball
We start our practices again after a month off. Will have to get the boys conditioned after the long time off. Play a game on Friday. Terry Fox Legal Beagle tournament is on this weekend as well. Will try to get some of the boys out to watch this weekend.
Saturday, January 3, 2009
Movement
Finally have some movement in my toes on my right foot. They are still numb but I can now dorsiflex them a bit. I have worked out three times since beginning my fitness regime again and am feeling so much better already. My muscles are a bit sore but that means they are being used again. Will try to go every second day if not three times per week. I still can't run much. Went two minutes walk and two minutes run three times on Friday. This is all I could do.
A relaxing last weekend before life starts up again full blast. Basketball starts up again this week and Sun Run business begins again next weekend. Here we go.
A relaxing last weekend before life starts up again full blast. Basketball starts up again this week and Sun Run business begins again next weekend. Here we go.
Subscribe to:
Posts (Atom)