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What should I eat for optimal performance?

What you eat directly correlates to performance. Carbohydrates are the main source of energy while exercising. Fuel your body with whole grains (wheat bread, brown rice, wheat pasta), lean meats (“the less legs, the better”) or low fat dairy, fruits and vegetables. Use low fat condiments for sandwiches and salads. Divide your plate into three [...]

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Benefits of prenatal yoga

Written by: Lora Vahlsing, certified Hatha Yoga instructor If you’re pregnant and looking for ways to relax or stay fit, you may be considering prenatal yoga. Good for you! But did you know that prenatal yoga may also help you prepare for labor and promote your baby’s health? Before you start prenatal yoga, understand the range [...]

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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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Summer grilling tips

By Eileen Jandre, RD, CD with Agnesian HealthCare Summer just wouldn’t be complete without cookouts, grill outs and barbeques! The smoky aroma of a grill is iconic with summer nights. Many of us automatically think of the classic brats, burgers and hot dogs as typically grilled food, all of which are usually high in fat [...]

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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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Summer Snacks

Written by: Chrissy Boe, Wellness Coordinator for Agnesian HealthCare There are so many things to look forward to in the summer from barbecues, camping trips, long weekends at the lake and summer festivals. These are days we wait all year for and are meant to be enjoyed. Summer can be a nice to relax, catch [...]

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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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