Exercise of the Week:  Wall Sits

Exercise of the Week: Wall Sits

Coach Kristie demonstrates the Exercise of the Week: Wall Sits. Walls sits are a great bodyweight exercise to strengthen the quadriceps and calves.   This exercise can be done anywhere, home, office, gym or hotel room while traveling. Sit against a wall, legs bent at a 90-degree angle. Activate the core to assist in supporting the upper body. To increase difficulty, raise arms and place hands behind the ears. Start by 3 sets of 30 seconds. Gradually increasing time of each and lessening rest times in between sets to aim for a continuous wall...
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:  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...
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,...