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Trying to Lose Weight? Find Out What May Be Missing From Your Workout Routine

Posted by | Posted in Biathlon, Events, Exercise, Expert Tips, SportsCare | Posted on 23-06-2015

Young-Woman-JoggingYou’ve probably been on the weight-loss roller coaster a time or two. You vow to start a healthy routine by working out an hour every day while living on 1,200 calories. However, three days later, you’re on the couch with a pint of ice cream wondering what happened and promise to start the whole unrealistic regimen again the next day.

Sound familiar? According to Gabe Stinson, Memorial SportsCare sports enhancement specialist, we set ourselves up for failure by taking the all or nothing approach. Turns out, more time off from working out and the occasional burger and beer may be just what you need.

“For optimal results, you need to have three to four rest days in your weekly workout,” Stinson said. “More advanced athletes need one to two days of rest. And if one meal a week or one day a week you want to splurge on eating, go for it. It’s not going to derail all the changes and improvements your body is undergoing.” Read the rest of this entry »

Eat Your Way to the Finish Line: 5 Nutrition Tips for a Successful Race Day

Posted by | Posted in Biathlon, Exercise, Expert Tips, Nutrition, SportsCare | Posted on 10-09-2014

Finish-LineYou’ve made the decision: You’re going to run a marathon, a half marathon, a 5K, 10K or any other major fitness event, like the upcoming Memorial SportsCare Women’s Biathlon. Good for you! That’s a huge undertaking. And, while training, you might hit hurdles or hard times. You might feel like giving up. But, with the right training and some healthy efforts, you can do it. Go you!

One aspect of training that gets lost in the shuffle but is an important, necessary part of your preparation is food. Nutrition training is as important as physical training–it can make or break your experience. Angie Sebree, a registered dietitian with Memorial Weight Loss & Wellness Center, offers her top five tips for training nutrition.

1. It’s not what you eat, but when you eat.

Sebree offers this tip to those in training: Figure out what time your event will be. While training, eat two hours before that time every day.

“Train your gut,” she said. “Treat every training day like it’s race day. If you plan to eat one or two hours before the event, eat that way when you train in that timeframe so you will feel the same way when training as you will on race day.”

2. Make sure what you’re eating is substantial.

If you have the ability to eat a meal two hours before the event, do that. Sometimes, however, that may not be feasible.

“If the race is at 7 a.m., you might not want to eat a large meal at 5 a.m., so eat a snack an hour before,” Sebree said.

Sebree’s rule of thumb for race day nutrition: About an hour to an hour and a half before the race, eat 20-30 grams of carbohydrates and 10-15 grams of protein. You can hit these numbers with a serving of chocolate milk, a Luna bar, a Nature Valley protein bar or a hardboiled egg with two pieces of toast.

3. Decide if you’re training for speed or weight loss.

You will need to choose, as both might not be possible.

“If you’re training for speed, you shouldn’t be losing weight,” Sebree said. “But if you’re training for weight loss, you should know your speed might not be your best.”

Either way, it is still important to eat within that structured schedule. You might simply need to adjust your calories. That said…

4. Be sure you get enough calories.

“If you don’t eat enough calories or get adequate nutrition, you’re going to get very fatigued,” Sebree said. “Your weight loss might stall. There is a fine line between eating and physical activity.”

Sebree suggests tracking your caloric input and output using MyFitnessPal or a Fitbit device.

5. Hydration is everything.

“About a week before your event, make sure you’re very hydrated–overly hydrated even,” Sebree said. “A standard 64 to 80 ounces per day plus what you’re losing during your workout.”

Not sure how to quantify how much water you’re losing? Here’s a good rule to follow: For every 30 minutes of physical activity, give yourself 10-16 ounces of fluid.

The day of the race, two hours before event, drink about 16-24 ounces of fluid, with 12 of those ounces within an hour before the event.

“After an hour of physical activity, start using Gatorade or other electrolyte replacing fluids,” Sebree said. “Shoot for 10 to16 ounces every 30 minutes.”

Biathlon Participant: ‘I want to finish strong’

Posted by | Posted in Biathlon, SportsCare, Women | Posted on 14-08-2014

Deb Whitson, left, with her friend Deb Kerley, preparing for a ride on the Centennial Bike Trail in Springfield

Deb Whitson, left, with her friend Deb Kerley, preparing for a ride on the Centennial Bike Trail in Springfield

Deb Whitson had thought about doing the Women’s Biathlon before. But she didn’t.

“I always thought I couldn’t,” she said. “I thought you had to be a top-class athlete or something.”

This year, thanks to the invitation of her friend Deb Kerley (the two friends refer to themselves as “Deb Squared”), Whitson plans to participate in Memorial’s SportsCare’s annual Women’s Biathlon on Sept. 21. Biathlon participants will bike 12 miles and then complete a 5K (3.1-mile) run/walk.

Since December, Whitson has been working to get in better shape. With the exception of a few weeks this summer when she was directing a show at Theatre in Park in New Salem, she has gone to the YMCA several days a week. As a result, she has lost 30 pounds and increased her activity, strength and endurance.

“I thought about Deb Kerley’s suggestion, and I wanted a way to maintain a structured workout routine – which I can easily fall out of with work and other activities. And I thought it would be really cool to finish a biathlon,” Whitson said.

Deb Squared signed up for the Biathlon Brigade, a new 12-week training program SportsCare introduced this year to help participants train. Athletes meet twice a week and receive direction on how to safely and effectively get in shape for the event. Read the rest of this entry »

Three Reasons New Runners Must Cross-train

Posted by | Posted in Biathlon, Exercise, Expert Tips, SportsCare | Posted on 12-05-2014

Woman-on-BicycleFor people who are new to running, adding in “cross-training” to a schedule can seem overwhelming. Other runners who are getting into training habits often don’t want to cross-train for fear of losing progress. However, cross-training needs to be a part of your exercise routine.

Cross-training for runners involves activities, such as biking, swimming or yoga, that exercise different muscles and are not as high-impact on the joints.

“While cross-training sounds like a break and is less intense, it actually helps strengthen the entire body and supports healthy, effective training,” said Gabe Stinson, a sports enhancement specialist with Memorial’s SportsCare.

Still not convinced you need to cross-train? Stinson gives three reasons you should: Read the rest of this entry »

Biathlon Training For the Beginner

Posted by | Posted in Biathlon, Events, Exercise, SportsCare | Posted on 02-07-2012

September 23, 2012 | 9am

Congratulations! You’ve decided you want to cross the finish line at SportsCare Women’s Biathlon on Sept. 23 this year!

Now that you’ve decided to make the commitment, you may need some help figuring out where to start and what to do. Memorial SportsCare’s athletic trainers devised a training program to help beginners get into the right condition to be able to participate in the biathlon.

The biathlon consists of 12 miles of biking on gently rolling hills followed by a 3.1-mile run on a mostly flat course. At the end of the training program, you’ll be able to complete both – what an amazing achievement. Read the rest of this entry »

When it Comes to Biking Safety, Be Sure You Know the Basics

Posted by | Posted in Biathlon, Exercise, Expert Tips, SportsCare | Posted on 02-05-2012

With warm weather renewing interest in outdoor activities, many bike enthusiasts have grabbed life by the handle bars and returned to their favorite bike paths or road routes.

Bicycling is a great outdoor sport that builds muscle tone and strength and provides a solid cardiovascular workout. To maximize each cycling adventure and protect your safety, however, you should be sure your bike is in proper working order and you have the right gear on hand for a safe ride.

Liz Vermeersch, office assistant for Memorial SportsCare and an avid cycler for more than 20 years, shares some safety tips in the video below. Read the rest of this entry »

Ready for a Run? Don’t Dash Off Before Stretching Properly

Posted by | Posted in Biathlon, Classes, Exercise, Expert Tips, SportsCare | Posted on 17-04-2012

Whether you’re sporting your first pair of running shoes or have been running for years, a solid warm-up and cool-down are essential before and after your run.

In the video below, Memorial SportsCare certified athletic trainer and licensed physical therapist Amanda Wilson explains proper dynamic (movement) stretches to do before a run and static (holding) stretches to perform as part of your cool down. Read the rest of this entry »

Calculating Carbohydrate and Protein Needs for Athletes – From Our SportsCare Trainers

Posted by | Posted in Biathlon, Exercise, Expert Tips, Nutrition, SportsCare | Posted on 06-03-2012

You see the advertising on TV for protein bars, shakes and supplements, and you know that carbohydrates are good sources of energy, but how do you accurately determine how much you need in your diet to perform the activities you desire?

Carbohydrates are the main energy source of the body and come from fruits, vegetables, pastas, rice, breads and other grains. Protein is the main nutrient for building and repairing tissue in the body and is made up of 20 amino acids, 11 of which the body can make; however, nine of these the body cannot. It is important that you eat foods with these nine amino acids. Read the rest of this entry »

Women’s Biathlon is About the Journey, Not the Destination

Posted by | Posted in Biathlon, SportsCare, Women | Posted on 02-06-2011

More than 600 women have participated in the SportsCare Women’s Biathlon over the past three years – and all of them can say they have won. That’s because the event is not about who crossed the finish line when it’s simply about completion.

In its fourth year, the Women’s Biathlon is a noncompetitive biking and running/walking event intended to be more of a bonding experience for women than a stressful, high-intensity race. With its focus on health and camaraderie, the event attracted nearly 300 women last year — many of whom had rarely, if ever, participated in an organized athletic event. Read the rest of this entry »