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Train…Race…Inspire

Paleo 101 for Endurance Athetes

If you have been an endurance athlete for long or have even thought of going the long course chances are you have heard of the Paleo Diet. The Paleo Diet is said to aid in recovery, reduce the need for carbohydrates during a training session, aid in sleep, and create less of a chance of “bonking” during a race.

So, what is the Paleo Diet? It was a way of eating that was developed by Loren Cordain, Ph.D., whose book, The Paleo Diet, was published in 2002. It later became popular with endurance athletes after a sequel, The Paleo Diet for Athletes, was published three years later.

The rest of this article can be seen at my site on the Examiner at: http://www.examiner.com/article/paleo-101-for-endurance-athletes

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Pre-Race nutrition: What to do and eat 24 hours prior to your race

One of the number one questions endurance athletes ask is, “What should I eat before a race?” While there is not one menu or approach that fits everyone, there are some general guidelines that everyone can follow in the 24 hours leading up to the race.

To read more about this check out my article on:

http://www.examiner.com/dc-in-washington-dc/kristen-hench

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RunningSkirts.com

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More of Abby………

I first off wanted to write a BIG thank you to Abby Kelley who has been contributing to the blog and Moms Who TRI since it started last year. Sadly she will be leaving the area and moving on to new ventures but I wanted to let you all know some of the wonderful places she write for so that you can continue to follow her.

Moody Publishers as a book reviewer
She Loves Magazine
Start Marriage Right 
Believer Life
Haven Journal
Finding Balance
Alive Now – for 2013 print publications
Faith Writers
Best of luck Abby. We love you!
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Why We Tri Together: How to Make A Race Goal Stick

Reaching a new goal, such as a race, is often referred to as a journey because it involves a number of objectives.  Throughout this process, there are a series of short and long-term objective/subjective goals through which a detailed plan can be made.  When people work together to reach these goals, they are more likely to reach race day.

 

To read more check out the link at : http://www.examiner.com/dc-in-washington-dc/kristen-hench

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Exercise is key component in fighting colds and flu

If you needed another reason to stay active, exercise is now receiving credit for helping in illness prevention such as the flu and colds that are running rampant this year. According to Fitness magazine, the right type, length and intensity of activity can help you fight the common cold or flu.

Research shows that…… please check out the rest of this article that I wrote at http://www.examiner.com/article/exercise-is-key-component-fighting-colds-and-flu?cid=db_articles.

Thanks!

Kristen

 

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Does this ring true for anyone?

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the art of eating

the art of eating.

I need to read this every day

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Going Raw

I just recently purchased an amazing blender called the OmniBlend V. I have to admit that I have been coveting the Vitamix and the Blendtec for a while but could not bring myself (and my budget) to purchase it. With the blender came a book written by Carmella Soleil called “Deliciously Raw”.  In the cookbook I found amazingly simple and delicious recipes as well as Carmella’s story about moving to a fully raw diet. Both Abby and I have long since been a proponent of Clean Eating, which I will go in to more detail about next time, but I felt I needed to do more research about what raw eating entailed and its proposed benefits. Here is what I found out:

What it is:

The raw food diet is based on the belief that the most healthful food for the body is uncooked. Although most food is eaten raw, heating food is acceptable as long as the temperature stays below 104 to 118 degrees Fahrenheit (the cutoff temperature varies among those in the raw food community). Cooking is thought to denature the enzymes naturally present in food. According to raw foodists, enyzymes are the life force of a food, helping us to digest food and absorb nutrients. If we overconsume cooked food, our bodies are forced to work harder by producing more enzymes. Over time, a lack of enzymes from food is thought to lead to digestive problems, nutrient deficiency, accelerated aging, and weight gain.

What do you eat?

There are different ways that people follow a raw food diet. Most people who follow a raw food diet are vegan. Some consume raw animal products, such as raw milk, cheese made from raw milk, sashimi, ceviche (raw fish), or carpaccio (raw meat). Some people eat only raw foods, while others include cooked food for variety and convenience. The percentage of raw food is usually 70 percent or more of the diet. I also found that there were a variety of websites out there that offered recipes and ideas of how to incorporate the raw lifestyle in to a working one. A few are:

The Sunny Raw Kitchen: http://thesunnyrawkitchen.blogspot.com/

Rawmazing:  http://www.rawmazing.com/rawmazing-recipes/

Gone Raw: http://goneraw.com/recipes

We Like It Raw: http://www.welikeitraw.com/rawfood/raw-food-recipes.html

I am not sure that I am ready to completely stop cooking my food but the information out there about the Raw Food Diet is pretty convincing. Since purchasing my blender and doing the research I have tried to incorporate even more raw foods in to my diet then before. I have to admit that I can feel the increase in energy. Any thoughts, ideas, or suggestions?

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Lap Swimming Ettiquette for the Beginner

I love to swim, both competitively and just for the fun of it. When I started swimming I had to learn some of the basic rules when lap swimming. If you apply these, as I did, it will help you have an enjoyable time swimming.

The Rules of the Pool

1. Use good gym etiquette and shower before you enter the pool. This may sound a bit silly, but a simple rinse will take off a lot of sweat and gunk that your body loves to collect.
2. As with anything athletic, use good sports etiquette and wear appropriate swimming attire for working out. Seriously, no string bikinis in the lap swimming area.
3. Along with the suits, wear appropriate hair and eye protection. Pull your hair up into a cap or a pony tail. Wear goggles. It does not do you any good to lap swim if you cannot see where you are going.
4. Once on deck, take a moment and gather important information. See where the lap swimming lanes are. Determine the slow, medium and fast lanes. Check swimmer numbers.
5. Once you have gathered your information, select the lane that is the closest match to your swimming level. Do not try to be a ‘super swimmer’ and jump in the fast lane when you should be in the slow lane.
6. Enter the pool at the shallow end. Slide into the pool, do not dive or jump in. Also it is good lap swimming etiquette to ask them if you can join when the other swimmer(s) rest.
7. If your lane has only two swimmers, you and another person, split the lane. This means that you each take a side of the lane and stay there. If you are on the right side of the lane, you will swim up and back on the right side.
8. If your lane has more than two swimmers, you all will need to circle swim. This is done by following each other on the right side of the lane down and back.
9. When you are circle swimming and you feel like the person in front of you is going too slow, gently tap their toes/foot and back off until the end of the lane. This is the signal that you would like to pass them, called overtaking. Do not try to swim around, this is bad lap swimming etiquette and a bit dangerous.
10. When you have received an overtake signal, at the end of the lane, stop and step off to the corner so that the other swimmer(s) can pass you.
11. If you are sharing a lane, do not work on other strokes. Some strokes take up a lot of lane space and could harm the other swimmer. There is nothing like ramming heads while doing the backstroke..
12. If you need to stop and rest during your workout, step off to the side, so that you are not in the way of the other swimmers.

To sum it all up, use the golden rule and do unto other lap swimmers as you would have done to you. It makes sense to use lap swimming etiquette as it will enhance your workout and everyone else’s too.

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