Active Endurance Sports

Favorite Advice and Activities from Trish and Toby

Active Toby — Thu, 08 Nov 2007 21:44:00 GMT

Hey everyone, Trish and Toby here. This month we've created a guide to our best seasonal articles to help you maintain a healthy lifestyle throughout the holidays. No matter what your active passion may be, we've got you covered.

Lifestyle:
With holiday feasts right around the corner and weather that can diminish our motivation to train, it is not uncommon to pack on a few extra pounds this time of year. Active Expert Charles Stuart Platkin’s article, The Diet Detective: Fall Into Healthy Eating Habits, offers valuable tips for maintaining fitness without a compromise in performance at winter races and ensures a return to peak form in the spring.

Endurance:
Have you ever heard the saying, “athletes are made in the off season”? Now's the time to target your weaknesses and build proper technique and habits to lead into a successful racing season. Check out Boost Your Endurance in 7 Simple Steps and get the most from your off-season training.

Team:
Basketball season is upon us and it’s time for fundamental workouts with and without the basketball. Mississippi State basketball coach, Sharon Fanning, shares a 45-minute Workout that will developing confidence, coordination, strength, timing, and stamina on the hardwood.

Action:
Indoor Climbing Gyms Offer Year-round Fun Fitness and a nice break from the treadmill and stationary bike routine. Don’t let the winter elements take you off belay—utilize indoor climbing gyms to build stamina and confidence in a controlled environment. When the weather warms enough to head outdoors, you’ll be in peak condition.

Activities of Interest:
Check out Sacramento Winter Softball Camp by Olympic gold medalists Tairia Flowers and Natasha Watleyto hone your softball skills at the plate and in the field. Focus will be on increasing offensive power, slapping techniques, defensive fundamentals and pitching development. This camp will also feature practice-structure tips and drills along with valuable college recruiting advice from the pros.

Take advantage of The Classic Y-100, one of the last century rides of the year on November 25 in Ormond Beach, Florida. Crank out 100 in this inaugural ride that promises a beautiful route leading north along the Intracoastal waterway through parks and along the Atlantic coast. This event features a great safe route for beginners as well as 65- and 35-mile routes.

Folks in Southern California have already begun to register for the 2008 Carlsbad Marathon and Half Marathon on January 20. This was Toby’s first half marathon back in 2006 and he recommends it for runners of all abilities because of the fast course and beautiful ocean view.

See your training bear fruit at the oldest Ironman-distance triathlon held in the continental United States. Check out one of five 2008 Vineman events: Ironman 70.3, full Vineman, sprint tri at sundown, women's half or Aquabike during this weekend-long triathlon celebration.

10 Tips for an Active Lifestyle

Active Toby — Wed, 10 Oct 2007 18:49:00 GMT

Hey everyone, Trish and Toby here. We’re firm believers that the active lifestyle involves more than just being physically active--it’s about being intellectually and socially active too. We compiled a list of 10 tips for being active in all areas of life. Because no matter what stage of life you are in, you should always strive to be the best version of yourself.

1. Maintain a positive mental outlook. There's a clear connection between living well and having a cheerful outlook on life. Research has found that people who think positively about life live an average of seven and a half years longer than negative thinkers.

2. Avoid processed food. Eating processed, boxed, canned and frozen meals guarantee that you are eating unnecessary chemicals, sodium, sugar and fat. Eat fresh, natural food and eliminate trans fat from your diet.

3. Reduce stress. We're so focused on being go-getters that we often forget to de-stress. Spend 30 minutes a day doing something you like--walk on the beach or in a park, read a book, visit a friend, play with your dog, listen to soothing music or watch a funny movie. Don't forget to take some time to focus on clearing your thoughts and giving your mind, body and spirit a chance to rejuvenate.

4. Invest in a quality pair of shoes and socks. Visit a specialty store that understands that every foot and foot strike is unique. When your feet are happy, so are you. Comfortable, supportive and well-fitting shoes and synthetic socks are worth the investment of time and money.

5. Socialize. Having a social network is important to the body, mind and spirit. People who are socially active tend to be healthier, happier and less likely to become depressed. To stay socially active, make a point of getting out of the house. Make plans with your friends to go out to lunch or better yet, make plans to exercise regularly with a friend or group of friends. Exercising with others is usually more fun than exercising on your own--and it can help you stick with your exercise program. Try joining our online community today!

6. Exercise your brain. The key to keeping your memory sharp is continuing to challenge it. Having a book on hand and discussing what you’ve read with friends or a book club is one way to keep your brain in good shape. Crosswords, Sudoku and puzzles are also excellent ways to keep your brain agile. There is always more learning to do. Find out what works for you.

7. Volunteer. Donating your time at an aid station during a race or soup kitchen over the holidays, puts life into perspective. Be thankful for all you have and give to others who are less fortunate.

8. Omit high fructose corn syrup from your diet. Widespread use of this highly modified sweetener is making us and our children unhealthy. High fructose corn syrup bypasses the digestive process and goes straight to the liver, where it gets turned into fat. Combined with the typical American high-fat diet, the result is increased danger of obesity, diabetes and heart disease. Try using honey as sweetener instead. As an added bonus, ingesting locally grown honey before allergy season helps your body acclimate to some pollen levels in advance.

9. Maintain close relationships. Make a point to strengthen ties with your family, friends and loved ones. Volunteer work, religious ties, even pets--anything that keeps you involved with others--reduces stress and enhances health. Having a strong network of family and friends and a broad range of activities will support your health.

10. Give yoga a try. You’ll be amazed at the difference it makes when your body is limber and flexible. Plus, yoga reduces the chances of injury. Try a beginning yoga class to enjoy the wide range of benefits--your mind and body will both thank you.

Comments are encouraged--please share your tips for staying healthy and active with the rest of us.

Caffeine and athletics

Active Toby — Wed, 22 Aug 2007 21:37:00 GMT

I've read quite a few articles in endurance sports publications on the benefits and disadvantages of caffeine on athletic performance. It seems as though there are always new studies being conducted that disprove the latest theory.

Our very own Active Expert, Matt Fitzgerald, has saved us all the hassle of sifting through the most recent studies to find the facts in his article, The Caffeinated Runner.

Quinoa: Grain's Best Kept Secret

Active Toby — Tue, 22 May 2007 19:19:00 GMT

The following recipe is courtesy of Tara Coleman, a certified clinical nutritionist in San Diego. Tara has developed a practical approach to nutrition that offers our endurance community straightforward information to take performance to new levels. She can be reached at mailto:tara@taracoleman.com for additional information about individualized food and supplement health programs.

tara@taracoleman.comQuinoa (pronounced ?keen-wa?) is a nutritious grain that I integrate into all of my clients? meal plans. It originated in the Andes highlands and was revered as a sacred crop by the Incan civilization. During the European occupation of South America, the conquistadors overlooked quinoa and favored the potato as a staple of their diet ? and French fry lovers everywhere have rejoiced ever since! Today, however, quinoa has been embraced for its versatility and impressive nutritional profile.

Quinoa has a high level of protein (15 percent) and is one of the few non-animal sources of complete protein. It is also gluten-free and contains none of the allergens common to many grains. It is high in fiber and low-glycemic, providing sustained energy for both training and event day.

Quinoa has a texture similar to cous cous with a pleasant nutty flavor. It is found packaged or in bulk at most health food stores and can replace rice or cous cous in any recipe. Quinoa is cooked in a 2-to-1 water-to-quinoa ratio or in a rice cooker. It can also be toasted over low heat and added to granola or fruit for a quick snack. For those that are a little more adventurous try the recipe below:

Sweet and Spicy Toasted Quinoa
1 cup dry quinoa
2 cups water
1 tbsp fresh ginger root, chopped
1 small jalapeno pepper, seeded and chopped
1/4 tsp salt
1 cup fresh cilantro, chopped
1/4 cup fresh mint leaves. chopped
1 quarter red onion, chopped
4 tbsp limejuice
2 tsp olive oil
1/4 cup walnut pieces
1 can mandarin oranges, drained

Toast the dry quinoa in a non-stick skillet over medium heat. Stir consistently for about five minutes making sure not to burn. In a separate pot, bring the water, ginger, jalapeno, and salt to a boil. Add the toasted quinoa and reduce the heat to low. Cover the pot and simmer until the liquid is absorbed, about 10 minutes.

Remove from heat, fluff with a fork and allow to cool. Add the remaining ingredients and stir until well blended. Serve cool.

Total Prep Time ? 30 minutes
Servings ? 4

This dish makes an excellent side for chicken or grilled fish. You can also mix in canned tuna or chicken for a quick meal on the go.
Enjoy!