*Derived from Nancy Clarks “Sports Nutrition Guidebook”
Write Down What and When You Eat or Drink in a Day and WHY
o Keep a log of every morsel of food and drop of liquid for 3 days
o Record why you eat. Are you stressed or tired or hungry?
o Pay careful attention to your mood when eating.
o Remember that food is fuel and should not be used like a drug. Sometimes a hug is more satisfying than an Oreo cookie.
Start Your Diet at Dinner
o Become aware of meal timing. Eating skimpy at breakfast can cause you to overeat during the day. If you eat lightly during the day and excessively at night then experiment with eating a larger breakfast and a lighter dinner.
Learn Your Caloric Budget
o First you under-eat, then you become ravenous, and eventually you blow your diet. Don’t eat blindly, a road map is essential – your calories are your guide.
o The best way for you to understand your caloric budget is to experience a “Hydrostatic Weight Test.” There is a Hydrostatic Weigh in truck coming to Club Sport of Pleasanton Tuesday July 28th. Whether you are a member of the club or not you can book an appointment by calling 925-463-2822.
o For a cheaper, faster, less effective way to understand your caloric needs then email healthlinknewsletter@live.com for a free calorie calculator spreadsheet.
Subtract 20 Percent of Your Total Calorie Needs
o When you cut back too much you will lose muscle, slow your metabolism, and consume too few calories to protect your health and invest in top performance. Just a 500 calorie per day deficit should burn 1 pound of fat per week.
Divide Your Calorie Budget Evenly Into Three Parts of The Day
o You won’t gain weight by overeating at breakfast or lunch if you compensate later in the day.
o Break 1/3rd of your calories into 3 categories: 1-breakfast + Snack 2- Lunch + Snack 3- Dinner + Snack
Read Food Labels
o Look for meals with balanced Protein, Carbs, and Fats.
Eat Slowly
o Give yourself ample time to completely chew your food.
o It can take up to 20 minutes to realize you are full, slow down.
Eat Your Favorite Foods Regularly
o Food is something that should be enjoyed, find healthy meals you like.
Keep away from Food Sources That Tempt You
o Out of sight, out of mouth. Don’t walk down the street with your favorite ice cream shop on it. Avoid parties where your temptations can get the best of you.
Post a List of Ten Pleasurable Activities That Require No Food
o It’s important to have some strategies in place for when you are bored, lonely, or tired that don’t require food.
Each Week, Plan a Day Off From Dieting
o You do not have to go non-stop! Give yourself permission to fully fuel yourself.
Exercise Consistently
o Exercise should not be viewed as punishment but as a means of improving performance.
Think “Fit and Healthy”
o Each morning visualize yourself as being fitter and leaner.
o Think healthy, positive, encouraging thoughts.
o Avoid all negative stimuli of the mind as a positive and a negative thought cannot occupy the mind at the same time.
Monday, July 27, 2009
Monday, July 20, 2009
Instant Delusion
One of the biggest mistakes ever made in any youth athletic league is to give trophies to the losing team.
“But every child needs to know what it feels like to win” is the argument. What a joke.
Victory is not something that can be given. Victory must be earned. Giving trophies to losers is like rewarding a person for taking the easy way out. It’s imposed instant gratification and it’s ugly. Inevitably; this breeds delusion, frustration, suffering or worse.
Learning to perform in a win or lose situation teaches dedication, perseverance, focus, teamwork, and how to overcome obstacles. Figuring out how to deal with and overcome failure can be the best lesson a young athlete can learn! How could you rob anyone of such a valuable lesson?
Athletics teach that adversity is there strictly to keep out those who are least willing to win. Sure there are natural talents who win effortlessly while others toil to a losing end. But those who put forth the effort to win will be rewarded; if not in the immediate victory then in subsequent battles. Battles which may take place in the classroom, the workplace or in family life where the virtues and disciplines learned through sport transcend themselves to more noble ends.
Want to know what it feels like to win? Don’t try to change the circumstances. Try changing your actions, your behaviors. You don’t have to do the same thing you did last time… you can try something different. You can train smarter or harder or both. You can change the way you eat and the way you live. You can change your behaviors.
You cannot feel your way to better behaviors… but you can behave your way to better feelings.
Understanding the role of delayed gratification is an essential element in producing winning behaviors. Effort now, results later. Pain and humility now, pleasure and honor later.
Delaying your own gratification is the process which forges virtuous behaviors. The result of which is enduring happiness which can not be stolen, lost, or forgotten like some worthless second place trophy.
Learn from your mistakes and keep your eye on your target, you will get there if you understand the value of delayed gratification.
Recognize that instant gratification may be what is keeping you from your own goals. Are you “rewarding” yourself prematurely? What cravings have you succumbed to lately that have impeded your journey towards your goals?
ACTION ITEM: Write down 10 behaviors you’d like to see in your children or in your family that would also help you to reach your own health goals.
“But every child needs to know what it feels like to win” is the argument. What a joke.
Victory is not something that can be given. Victory must be earned. Giving trophies to losers is like rewarding a person for taking the easy way out. It’s imposed instant gratification and it’s ugly. Inevitably; this breeds delusion, frustration, suffering or worse.
Learning to perform in a win or lose situation teaches dedication, perseverance, focus, teamwork, and how to overcome obstacles. Figuring out how to deal with and overcome failure can be the best lesson a young athlete can learn! How could you rob anyone of such a valuable lesson?
Athletics teach that adversity is there strictly to keep out those who are least willing to win. Sure there are natural talents who win effortlessly while others toil to a losing end. But those who put forth the effort to win will be rewarded; if not in the immediate victory then in subsequent battles. Battles which may take place in the classroom, the workplace or in family life where the virtues and disciplines learned through sport transcend themselves to more noble ends.
Want to know what it feels like to win? Don’t try to change the circumstances. Try changing your actions, your behaviors. You don’t have to do the same thing you did last time… you can try something different. You can train smarter or harder or both. You can change the way you eat and the way you live. You can change your behaviors.
You cannot feel your way to better behaviors… but you can behave your way to better feelings.
Understanding the role of delayed gratification is an essential element in producing winning behaviors. Effort now, results later. Pain and humility now, pleasure and honor later.
Delaying your own gratification is the process which forges virtuous behaviors. The result of which is enduring happiness which can not be stolen, lost, or forgotten like some worthless second place trophy.
Learn from your mistakes and keep your eye on your target, you will get there if you understand the value of delayed gratification.
Recognize that instant gratification may be what is keeping you from your own goals. Are you “rewarding” yourself prematurely? What cravings have you succumbed to lately that have impeded your journey towards your goals?
ACTION ITEM: Write down 10 behaviors you’d like to see in your children or in your family that would also help you to reach your own health goals.
Monday, July 13, 2009
Break The Plateau
Keep your body guessing. That’s your job. That doesn't mean going to the fair, eating from every vendor, then guessing what it was you just put in your body... it means doing something different each workout.
When people say they have “reached a plateau” what they really mean is that they are still doing what worked last year only nothing’s changing anymore.
You will recall that a definition of insanity is to do the same thing over and over while expecting a different result. Don't drive yourself crazy, change your actions instead.
To combat cardiovascular “Plateau” three different types of training methods will be discussed: Long Slow Distance (LSD) runs, Interval Training, and Fartlek Training.
………………
Long Slow Distance (LSD):
The intensity of this type of training is considered “conversation exercise.” You should be able to hold a conversation the whole time your doing this type of cardio. If you are training for a specific event then train longer than the distance of the actual event.
Interval Training:
This type of training should not be performed until a strong cardiovascular base has been established.
With intervals you are pushing yourself to the limits for a given amount of time (typically 3-5 minutes), then resting for the same exact amount of time and resuming with the next interval. This is considered a 1:1 work/rest interval and it boasts the benefits of an improved anaerobic metabolism.
Use this type of training sparingly as it is very intense.
Fartlek Training:
This type of training combines short sprint work, interval training, and LSD training all in one workout. You can use an interval program with an LSD pace in lieu of a rest period to simulate Fartlek Training. Yes it's tough, but nothing worth achieving comes easily.
…………..
Don’t let analytics impede action; the continual pursuit of excellence will far surpass the occasional stab at perfection. So don’t stress over detailed programs, that’s a trainers’ job.
Sometimes just lacing up your shoes or stepping through the gym door can be the toughest part of your workout. Consistency first, details later, action habitually.
These types of program variations are for people who are running more than 5 hours a week but are not showing results. Attached is a sample interval training program for use once a sustained base of cardiovascular fitness has been established.
Sample Interval Training Program for a 10 KM Runner:
Sunday
Rest Day
Monday
10 reps of 0.5 KM intervals at race pace with 1:1 work/rest ratio.
Tuesday
10 - KM easy run
Wednesday
45 minute LSD run.
Thursday
5 reps of 1 KM intervals at race pace with a 1:1 work/rest ratio.
Friday
45 minute LSD run
Saturday
45 min. Fartlek run on a flat course.
For more information on program design or training email healthlinknewsletter@live.com
For an archive of previous newsletters view “healthlinkblog.blogspot.com.”
When people say they have “reached a plateau” what they really mean is that they are still doing what worked last year only nothing’s changing anymore.
You will recall that a definition of insanity is to do the same thing over and over while expecting a different result. Don't drive yourself crazy, change your actions instead.
To combat cardiovascular “Plateau” three different types of training methods will be discussed: Long Slow Distance (LSD) runs, Interval Training, and Fartlek Training.
………………
Long Slow Distance (LSD):
The intensity of this type of training is considered “conversation exercise.” You should be able to hold a conversation the whole time your doing this type of cardio. If you are training for a specific event then train longer than the distance of the actual event.
Interval Training:
This type of training should not be performed until a strong cardiovascular base has been established.
With intervals you are pushing yourself to the limits for a given amount of time (typically 3-5 minutes), then resting for the same exact amount of time and resuming with the next interval. This is considered a 1:1 work/rest interval and it boasts the benefits of an improved anaerobic metabolism.
Use this type of training sparingly as it is very intense.
Fartlek Training:
This type of training combines short sprint work, interval training, and LSD training all in one workout. You can use an interval program with an LSD pace in lieu of a rest period to simulate Fartlek Training. Yes it's tough, but nothing worth achieving comes easily.
…………..
Don’t let analytics impede action; the continual pursuit of excellence will far surpass the occasional stab at perfection. So don’t stress over detailed programs, that’s a trainers’ job.
Sometimes just lacing up your shoes or stepping through the gym door can be the toughest part of your workout. Consistency first, details later, action habitually.
These types of program variations are for people who are running more than 5 hours a week but are not showing results. Attached is a sample interval training program for use once a sustained base of cardiovascular fitness has been established.
Sample Interval Training Program for a 10 KM Runner:
Sunday
Rest Day
Monday
10 reps of 0.5 KM intervals at race pace with 1:1 work/rest ratio.
Tuesday
10 - KM easy run
Wednesday
45 minute LSD run.
Thursday
5 reps of 1 KM intervals at race pace with a 1:1 work/rest ratio.
Friday
45 minute LSD run
Saturday
45 min. Fartlek run on a flat course.
For more information on program design or training email healthlinknewsletter@live.com
For an archive of previous newsletters view “healthlinkblog.blogspot.com.”
Monday, July 6, 2009
Stretch Your Limits
Is static stretching before a workout a waste of time?
When you hold your stretches (a.k.a. static stretching) you lengthen your muscles but you also weaken them. For low to moderate exercise sessions this may not be a big issue. But if you are about to compete at a high level, or are walking into a very high intensity situation, you do not want to risk losing strength.
Why would holding a stretch make your muscles weaker?
Think of a rubber band. In order to get the maximum strength out of a rubber band you want it to be pliable enough to stretch out, but springy enough to snap back forcefully. The same follows for your muscles; you want muscles that are pliable enough to move through their intended range of motion, but also that are tight enough to contract forcefully when called upon.
When you hold your stretches before exercise it is like pulling the snap out of that rubber band.
Studies performed by Professor Duane Knudson of California State University Chico show that static stretching can dramatically reduce your strength. “Within the field” says Knudsen “it is now largely acknowledged that athletes will experience anywhere between a 7 percent and 30 percent loss in strength for up to one hour following static stretching.” Knudsen also supports the theory that static stretching prior to exercise does not help to prevent injury.
Before you exercise at a high level try dynamic flexibility instead.
Dynamic flexibility is the act of swinging your limbs gracefully through their entire range of motion. This will accustom your muscles to moving through their intended range, raise your heart rate, and will likely stimulate blood flow to the area you are about to exercise. Lastly, dynamic stretching does not loosen your muscles to the degree that static stretching does, so you should keep up your strength while also loosening up.
So when is the best time to static stretch?
Post exercise. Your muscles are tight and will benefit from returning to their normal length.
Remaining flexible is a critical fitness goal. Flexibility needs to be a priority in any exercise session. Stretch wisely and stretch with your fitness plan in mind.
When you hold your stretches (a.k.a. static stretching) you lengthen your muscles but you also weaken them. For low to moderate exercise sessions this may not be a big issue. But if you are about to compete at a high level, or are walking into a very high intensity situation, you do not want to risk losing strength.
Why would holding a stretch make your muscles weaker?
Think of a rubber band. In order to get the maximum strength out of a rubber band you want it to be pliable enough to stretch out, but springy enough to snap back forcefully. The same follows for your muscles; you want muscles that are pliable enough to move through their intended range of motion, but also that are tight enough to contract forcefully when called upon.
When you hold your stretches before exercise it is like pulling the snap out of that rubber band.
Studies performed by Professor Duane Knudson of California State University Chico show that static stretching can dramatically reduce your strength. “Within the field” says Knudsen “it is now largely acknowledged that athletes will experience anywhere between a 7 percent and 30 percent loss in strength for up to one hour following static stretching.” Knudsen also supports the theory that static stretching prior to exercise does not help to prevent injury.
Before you exercise at a high level try dynamic flexibility instead.
Dynamic flexibility is the act of swinging your limbs gracefully through their entire range of motion. This will accustom your muscles to moving through their intended range, raise your heart rate, and will likely stimulate blood flow to the area you are about to exercise. Lastly, dynamic stretching does not loosen your muscles to the degree that static stretching does, so you should keep up your strength while also loosening up.
So when is the best time to static stretch?
Post exercise. Your muscles are tight and will benefit from returning to their normal length.
Remaining flexible is a critical fitness goal. Flexibility needs to be a priority in any exercise session. Stretch wisely and stretch with your fitness plan in mind.
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