Exercise of the Week:  Fire Hydrants

Exercise of the Week: Fire Hydrants

Coach Rebecca demonstrates Fire hydrants. A classic exercise targeting the often overlooked glute medial. 20-30 reps each side. Start on hands and knees. Bring one leg up with a bent knee, as high as you can with good form, do not rotate as you lift. You should feel this in the glute. To increase difficulty raise the opposite arm straight out in front of...
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:  Clamshells with Resistance Band

Exercise of the Week: Clamshells with Resistance Band

Coach Rebecca demonstrates the exercise of the week, clamshells with resistance band. Targets glute medial (you will feel it!) Lay on your side as shown with a resistance band around bent knees. Lift your feet straight up a few inches off the floor and keep them there. Then raise the top knee as far as you can without tipping backwards. 15-20 reps, 1-3...
DBelt Pro Product Review by Coach Kristie

DBelt Pro Product Review by Coach Kristie

I had the pleasure of getting the opportunity to wear test the DBelt PRO. In the literature that arrived along with it, the description states: “The DBelt PRO is designed with FITNESS in mind and has been designed for BOTH women and men. Featuring a hi tech water resistant fabric, the PRO can withstand the endurance of any workout from yoga and walking to cycling or running. The PRO features three water resistant lined pockets as well as a convenient hanger hook for easy storage. Designed to ensure stability and a balanced bounce free snug fit, the PRO is the ideal solution for the fitness minded who requires functionality and performance all in one!” The DBelt PRO comes in a variety of sizes and colors. Which is a nice change as most belts of this sort come in basic black. Good to see variety offered. Upon first inspection out of the box it is of sound construction, even stitching, with a slight give/stretch. Very soft texture. I found the 3 pockets. One opens at the top a perfect size for a gel or small MP3 Player, one zipper pocket (good for ID, key, etc.), and a side-opening pocket for a phone featuring a Velcro closure. I decided to test the DBelt PRO in the areas mentioned in the literature. Yoga, Walking, Cycling, and Running.   I also took it for a spin during a weights session at the gym. Yoga. The belt sits in place and doesn’t move during poses. I find it more comfortable when wearing the Velcro closure at the front and the pockets to the back. However,...
Get “Phat” with Fat

Get “Phat” with Fat

Get “Phat” with Fat Many recreational athletes and fitness enthusiasts are still “fat phobic”, believing that eating fat will make them fat or cause blockage in the arteries leading to heart disease. There still exists the notion of “good” and “bad” fats, which originated decades ago and is still perpetuated by the media and health professionals. To this, we say “times are changing” as nutrition research evolves and we build the body of scientific evidence. If you are interested in transforming your body to become more “metabolically efficient” (also known as “fat-adapted”), the implementation strategies involve eating more fat to varying degrees depending on which strategy is best suited for you. As we manipulate daily nutrition patterns to control carbohydrates, boost fat intake, and keep protein intake fairly constant, we can see the body begin to utilize internal fat stores as a fuel source, while preserving the limited stores of carbohydrate. All of this without compromising health and athletic performance — bonus! Now, this does not mean you have a free ticket to load up on any and all fats without giving attention to the other aspects of your daily nutrition choices and quantities. Nor does it necessarily mean you have to switch to nibbling on butter during exercise. The level of “how high fat do I need to go?” will depend on many factors, but the good news is when implemented properly, increasing fat does not cause athletes to become fat nor does it increase risk for incidence of disease states. On the contrary, the scientific evidence is showing it is high dietary intakes of carbohydrates that are...

KR Endurance Philosophy

Running and triathlon are not “one size fits all” sports. Athletes come in all shapes, all sizes, all paces. Every single athlete is on their own journey. Every athlete has their own goal, their own relationship with their sport. No two athletes are alike. Some run hot, some cold. Some of us listen to music, some of us prefer the sounds of our stride or the enjoyment of moving meditation. Each athlete has their own body shape, life experiences, race experiences and own reasons they exercise. There is no “one” right piece of gear or “one” exact way to train. Yes, form is important. Equipment is important. Proper training is important. Nutrition is important. Above all, the INDIVIDUAL is important. What works for one person might not work for another. Find YOUR joy. Let go. Connect to the earth. Be grateful and feel the freedom of...