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What is Project Play?

Remember when your parents would kick you outside and say, “Just go outside and play.” Sadly the trend of children being active and “just playing” is going in the wrong direction. Recreation programs have been cut, physical education classes have been on the chopping block and childhood obesity is at an all-time high. There is no [...]

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How to recover after a tough workout

What do you do when your muscles are really sore after a hard workout? Please don’t tell me you lay in bed! What you should be doing to recover from a hard workout or training session is called regeneration. Regeneration allows you to “recharge” your batteries. The stress from exercise is good, but not allowing your [...]

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The benefit of a good night’s sleep

Written by: Amy Bohl, LAT with Agnesian Bone & Joint Health How many of us wake up tired each morning?  Most of us probably think about going to bed earlier or look forward to the weekend when we can “catch up” on sleep.  Unfortunately, lost sleep over several days or a week cannot be made [...]

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What should I eat for optimal performance?

Remember that a well-fueled body is going to perform better than one that has been starved all day. Do not overeat. Any food that remains in the stomach may cause cramping, indigestion, nausea, and/or vomiting. Try to eat small meals/snacks five to seven times per day. It is important to consume 20 to 30 grams [...]

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10 ways to beat the heat

Recognize Signs of Dehydration – Dark urine (similar to apple juice), loss of energy/fatigue, dizziness, light-headedness, chills, loss of coordination, cramps, headaches, nausea, and confusion Allow time to acclimatize – It takes 7-10 days for your body to get used to a climate. Weigh in, weigh out – A weight loss of 1.5% – 2% [...]

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Developing mental toughness during training

We have all been there – those mornings when we want to hit the snooze button instead of hopping on the bike, the moments when we think maybe it would be OK to turn our long runs into a shorter workout. But the folks at Speedo really summed it up best with their campaign slogan, [...]

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How to properly put on a wetsuit

Contributing author: XTERRA Wetsuits Putting on a wetsuit may look easy, but there are also a few tricks and steps to ensure it is done right to avoid tears and a proper fit. There are multiple features of a proper fitting, including the ability for your swim stroke to remain as close to normal as [...]

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Nutrition & Hydration for Child Athletes

While swimming lessons, practice runs and a new pair of shoes are great ways to help young athletes prepare for a race, perhaps one of the best ways we can help our children get ready for any big athletic event is through nutrition and hydration. As adults, we hear the words “exercise nutrition” and immediately [...]

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Protein: Find a Balance

Most people who exercise have a pretty good idea that protein is a key ingredient in getting stronger and recovering from a workout.  Research shows that 20 to 30 grams of protein consumed within 30 minutes of a workout is optimal for muscle recovery and growth. New research from the Gatorade Sports Science Institute (GSSI) [...]

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Getting Your Children to Love Racing

The Ripon Medical Center Kids’ Aquathon staff’s goal is get children excited about physical activity, not only on race day, but hopefully as a lifelong habit. As parents of racers, there is a lot we can do to help young, new racers develop a passion for racing. Here are a few tips to get your [...]

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