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Hydration 101

By Kellee Donovan

Did you know that dehydration is the #1 leading cause of injury among athletes? As temperatures heat up it’s especially vital to remember that your hydration plan should not start on race day, and that you should be working your hydration plan throughout your entire training process. There are so many different types of hydration essentials out there, so choosing the right one may take some experimenting. Whatever your plan is, the most important thing is that you are taking the necessary steps to keep your body fueled before, during, and after your training...

Tried and True, Nothing New

By Carly Guggemos

Now that race season is starting to get underway, it’s time to talk about your pre-race breakfast. This should be the same breakfast you are fueling with on your long bike or run day during your building blocks toward your goal event. We say this because we need to train our gut to take in the food we are feeding it and so our body knows what to do with it. Think of this is a "dress rehearsal" run that gives you the opportunity to experiment with different foods and how best to time your eating and swimming, biking, and/or running. Some athletes can eat and immediately go run with no problems, others need to eat 1 to 3 hours before running to avoid gastro-intestinal issues, so find what works best for you. All the research in the world, however, can't match good old real-world experience and practice. Your race day performance is affected by many factors, and so the perfect pre-race meal is only as good as your ability to control your nerves, pace, and fueling yourself properly...

How to Build the Perfect Recovery Smoothie

By Carly Guggemos

I know, I know, you are probably thinking just toss some fruit, ice, milk or juice in a blender, push start and voila - a good-for-you breakfast on the go, lunch or a snack. You can drink a smoothie with no judgments even for dessert (yes, you can totally add in cocoa powder to your smoothies)! While you are correct that this is grounds for a good smoothie, we can pack more nutrition into your day and make that smoothie do more for you, your health, and recovery...

Citrus is the Season

By Carly Guggemos

When I start to think about the transition from winter to spring, I get excited to start losing the running tights and jackets and trade them in for shorts and t-shirts! That time of year when running outside is exciting again and sunshine begins to stick around, I think about citrus...

Beat the Winter Blues and Flues

By Carly Guggemos

What words do you associate with winter?  Here are some of mine: snow, cold, pajamas, hot chocolate, fuzzy blankets, Christmas trees, presents, brussel sprouts, collard greens, sweet potatoes, chestnuts, grapefruits, tangerines.  It is important to stock your pantry with lots of foods that will boost your immune system during the coldest months of the year. With the right vitamins, minerals, and foods there is no reason to battle the winter blues and flues this year...

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