Guest Blog by Dina Griffin, MS, RD, CSSD, METS II, Board Certified Sport Dietician:  Nutrition Tips for the Off Season

Guest Blog by Dina Griffin, MS, RD, CSSD, METS II, Board Certified Sport Dietician: Nutrition Tips for the Off Season

  Tips for the Off Season For athletes in the northern hemisphere, the “off season” typically occurs around the months of November and December and into the early part of the following new year. Most athletes have finished up their racing season and are enjoying some less structured training time. Because the holiday season coincides with this period of time, numerous nutritional challenges can arise. There are usually two modes of thought during this time: “I don’t care what I eat. I’ve been eating too rigidly all year and I want to be free!” or 2) “I don’t want to fall into the trap of overeating junk food and gaining a bunch of weight! ” If you associate with camp #1, I encourage you to keep reading as this article may change your mind about how you ponder your nutrition. For camp #2 folks, kudos for wanting to stay a notch ahead of the game. So what do we do to get through this off season (and holiday season) to feel free from harsh nutrition rules and yet still keep nutrition on the brain? Sure, we have the classic nutrition strategies of “drink more water” and “eat before you go to the party”, but I’d like to present a few other considerations related to food and nutrition for this off season:   It may be the season for some rest time, but take advantage of your time to explore different foods and try other food preparation methods. Get a collection of recipes that interest you, either from websites, youtube videos, or library books and then allocate time to tinker...
Exercise of the Week:  Dead Bug

Exercise of the Week: Dead Bug

Coach Rebecca demonstrates the exercise of the week. Dead bug. Targets the core and good for coordination. Lay on your back with arms and legs at 90 degrees to start. Then with control lower opposite arm and leg to almost touching the ground (keep the small of the back to the floor). This is one rep. Switch sides as you bring the arm and leg back up. Continue this motion for 10-15 reps. Rest, and repeat for 2-3...
Exercise of the Week:  Barefoot Single Leg Stand

Exercise of the Week: Barefoot Single Leg Stand

Coach Rebecca demonstrates the exercise of the week. Barefoot single leg stand. Great for muscle stabilization in the legs and feet. Stand on one leg, barefoot, either on a foam pad or solid ground. Balance 20-30 seconds, then repeat other side. as you get stronger, increase the time and then try it with eyes closed....
Exercise of the Week:  Off-Season Goals

Exercise of the Week: Off-Season Goals

Exercise of the week. This one is mental. Sit down with a pad of paper and write down your off-season goals. This can be anything from learning to swim, reconnecting with the love of the run, getting in touch with rate of perceived exertion, improving cadence, weight loss, kinetic chain strength and balance, or taking time off for off-season projects and spending more time with family. Then sketch out your plan for 2016. What races would you like to do? Which is your “A” race? Maybe racing is not your thing right now and building to a certain distance is the goal. Forming a plan now will keep you motivated through the holidays and set you up for a solid...
Exercise of the Week:  Bug on a Roller

Exercise of the Week: Bug on a Roller

Coach Rebecca demonstrates the exercise of the week: bug on a roller. Good for core muscles and core control. Lie on back with head and trunk supported by a foam roller that is a few inches off the wall. Hands behind and touching the wall for balance. Engage core and raise knees to 90 degrees. From that position, with control, tap one heel at a time to the ground. Start with 2-3 sets, 10 reps each leg. As you get stronger, add in bicycle legs, ankle weights, and holding in the flexed position for 30-60 seconds with closed...