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Hydration & Fuel

With the summer heating up, it is important to remember to be properly hydrated and have enough fuel stores to get through your skate.  Proper sports nutrition whether skating, running, cycling, etc. is basically the same.  The idea to keep the body hydrated and fueled to ensure optimal performance resonates throughout these and all sports.  There are recommended amounts of protein, carbohydrates, amino acids, etc. that have been found to be most advantageous while exercising. Sports nutritionists are continually revising the percentages of these nutrients that promote “optimal” sports performance.   Considering most of us just want to get out there and skate, let’s not delve into percentages at this time but recognize that a nutritionally balanced diet will most likely suffice with healthy food choices playing a big role.   Keeping it simple can often be the best motivator.

You have just geared up, your skates are on and you are ready to roll.  Inside your fanny or back pack should be the following fuel items:

  1. Water bottle
  2. Sports Energy Bar (Some are better than others…try Go Raw’s Sprirulina Energy Bar)
  3. Apple/Banana

Hydration is a biggie while you are skating. Be sure to take a swig from your water bottle whenever you feel the need or about every 20 minutes to keep your body properly hydrated throughout your workout. It is recommended that we drink 64 ounces a day (8 glasses),  but depending on the heat and intensity of your workout, shoot for between 64-100 ounces (8-12 glasses) to replenish fluids lost due to sweat.   2. The energy bar is a great choice for your turn around or halfway point.  The influx of calories and nutrients will give your body an added boost that should be enough to get back home or to your car.   3.  The apple, banana or any piece of fruit can be used for emergency energy while you are skating.  However, if you don’t need it during your skate, use it as an after workout snack. Fruits and vegetables are healthy alternatives after a long skate. Keeping healthy snacks on hand after a workout will help eliminate the urge to overeat during your post workout meal.

The more you skate, the longer you can skate.  With every mile logged, your base of miles increases.  As you build confidence in your abilities as a skater, you may decide to increase the distance, intensity, or both during your workout.  Keeping your body fueled properly will give you the energy you need to help reach your individual skating goals.

The summer is in full swing so take advantage of the sun and warmth while it is here.

So here’s to a great skate! (Take a swig from water bottle here!)

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Mobile Yoga Workout Rollen in Deutschland!

Published on June 23, 2010 by in Press

Shape Germany July Issue

How can one not believe in universal energy?

One day after finding out that my husband’s job would be temporary moving us to Germany at the end of the year, I received an email requesting information about the Mobile Yoga Workout for the July issue of  Shape Germany www.shape.de.

While it really wasn’t that much of a stretch because Mobile Yoga Workout was already included as part of a “fusion workout” feature in the May issue of Shape US, it was still quite a coincidence.  As a true believer in the power of thought and intention, this is yet another one of those experiences that convinces me of the potential energy created by both.

The Mobile Yoga Workout has rolled into Germany. Und das Universum hat mich Rollen nach!   (And the universe has me rolling behind!)

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Extra! Extra! Read All About It!

Published on June 19, 2010 by in Press

A few years ago I gave Zachary Lewis, a Cleveland Plain Dealer Health and Fitness featured columnist, an inline skating lesson.  Zach, a marathon runner and triathlete, writes a weekly column on different fitness related classes and workout experiences available throughout the Cleveland area.  When Zach emailed me about putting him through a Mobile Yoga Workout  I was thrilled to have the opportunity to present skating to him in a slightly different way from our last lesson.   Knowing that Zach is 6’4 and struggles with hamstring flexibility, and remembering our last lesson together where “bend your knees more” was a ongoing mantra, I chose specific off-skate asanas and on-skate skills and drills that would help prepare his hamstrings for skating and improve his skating technique and overall skating experience.

Zach was receptive and open to all suggestions and quickly got the hang of the skills and drills.  He experienced instant improvement in his technique by focusing on the rhythm of the stride and connecting the movement with his breath.  In our short time together we both were pleasantly surprised by his rapid improvement.  While you might be thinking, “Well of course you’re going to say this Kris, you’re the one pushing the workout.”  If that is the case, then don’t take it from me, but get the low-down right from the source by reading Zach’s article at http://www.cleveland.com/healthfit/index.ssf/2010/06/mobile_yoga_fuses_inline_skati.html#mode_smoref_twitt.  You can also listen to the radio interview about Zach’s Mobile Yoga Workout experience at http://www.wcpn.org/index.php/WCPN/news/31077

If you haven’t skated in a while or have avoided skating altogether for one reason or another, why not take a different approach?  You may be as pleasantly surprised as Zach.

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