Fueling Your Workout

GARBAGE IN = GARBAGE OUT

I always get a chuckle when I say this on the first day of our spring training trip, but it is true. If you are going to take the time to workout, you might as well take the time to FUEL UP PROPERLY. Food is fuel- it is that simple. Think of your body as an engine that you are trying to make as powerful and efficient as possible. You spend hours tinkering and tweaking it and then it is time to fuel up at the pump. WHAT ARE YOU PUMPING IN?? This is a question you should be asking yourself at meal and snack time. This does not mean you need to obsess about it, but if you are a serious athlete you should be thinking about it and be aware of the choices you make. It DOES make a difference in the long run and it WILL make a difference on race day!

What should you eat and how much? The bulk of your diet should be whole grains, fruits, and vegetables. You also need protein, minerals, vitamins, and some fat.
You can find suggestions and guidelines at these websites:

http://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/pyramid/
http://www.extension.iastate.edu/nutrition/sport/

Get the most out of your workouts by paying more attention to
what goes into your body.

QUALITY IN = QUALITY OUT.

WEIGHT WORKOUT

Here is the final piece of a complete workout and you can do this instead of the playground work - or in addition. The body likes variety so mix it up!

You can do ALL of this without "real" weights - improvise and be creative and you can workout anywhere. Start with a certain # of reps and # of times through the circuit. As you get stronger, you can increase the # of reps, increase the amount of weight you are holding, or go through the circuit more times.

You should always have a day rest between weight workouts. You can do aerobic and/or CORE work on the days you do not lift. Be sure you have warmed up a bit before starting.

FORM is VERY important so start slowly and have someone watch to be sure you are doing the exercise correctly.

Have fun-
Jeanne

CORE- the CONNECTION is KEY

Your lower body is strong and fired up.
Your cardio system is primed.
Will you move the boat???

Not without the help of your CORE- this is the CONNECTION between the boat moving engine and the thing that actually moves the boat- the oars!

Here is a workout you can do ANYWHERE to work the CORE. This is not about "abs"- but about the entire torso area- front, back, and rotational muscles. Note that Didi is using a laundry detergent box for her "weight". You can use anything - a weight plate or dumb bell, a heavy rock, a bag of dog food!

As with the PLAYGROUND workout, you can do a set # of reps and as you get stronger, you can increase the # or you can do for a longer period of time (if you have the time). If time is limited, you can increase the amount of weight you are holding.

Be creative, find a workout buddy, have FUN.

Working out is all about PLAY

The team has often heard me say that "weight is weight". There are lots of groups now making use of this concept and you will see folks training in many different settings.

Here is a video of our own Ashley Didion (aka "didi") '08 working out in a playground. Next time your drive/bike around your neighborhood, look for a playground and you will have discovered your new gym! It's free and your workout is only limited by your imagination.

You can do a set # of reps and then increase the # as you get stronger, or you can increase the number of times you go through the circuit. You should always warm up, be sure your form is perfect (this matters!), and always give yourself at least one day off between workouts.

Have fun-
Jeanne

Welcome to MHC CREW

Hello all- I am beginning a blog site so that team photos and instructional material (videos) can be easily accessible to all. Enjoy this photo of the spring 2008 team!

Jeanne