CCS Learns 7 Daily Nutrition Habits For a Better Body

photo4“If you believe you can change – if you make it a habit – the change becomes real.” ― Charles Duhigg, The Power of Habit: Why We Do What We Do in Life and Business

On the evening of July 16th I had the pleasure of visiting Collegiate Coaching Services (CCS) and discussing nutrition habits with some of the staff and their clients.

What is Collegiate Coaching Services?

CCS is an amazing therapy business owned and operated by Tracy Markle, MA, LPC in Boulder, CO. The staff is comprised of a well rounded team of professionals including licensed therapists and coaches who offer a wide range of support services to both young adults and parents.

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Tracy invited me to CCS to discuss healthy nutrition habits and practical ways to integrate these choices into everyday life.

I have been Tracy’s personal trainer for several years now and can see that she value’s a healthy lifestyle. She leads by example and includes exercise and good nutrition in her daily routine. Tracy is successful because she makes it a habit!

“This is the real power of habit: the insight that your habits are what you choose them to be.” ― Charles Duhigg

Nutrition Discussion

My presentation to CCS was entitled,  7 DAILY NUTRITION HABITS FOR A BETTER BODY. The talk summarizes key habits that millions of fit and healthy people have in common.  According to experts in neuroscience, one good habit leads to another and we can train our willpower like a muscle in the body.

We started off with a discussion of how the media drives our nutrition beliefs and food choices.   It didn’t take long to realize the group in front of me was very intelligent. I was impressed with their knowledge of how to identify a “better” food choice when selecting a meal or grocery shopping.

Everyone seemed to grasp the concept of  how food can effect our brain chemistry. We discussed how sweet and fatty foods stimulate a neurotransmitter called Dopamine which is linked to the brains pleasure center. The takeaway from our discussion on Dopamine was that the neurological reaction to foods can cause addictive eating patterns. CCS clients and coaches are very familiar with the effects of Dopamine because of it’s relationship to other addictions such as video games.

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I brought along some foods, supplements and books that I tied into the nutrition habits examples. Having some actual products in the room inspired great discussion items and questions.

We reviewed a lot of great information in the one hour presentation. The basic ideas are simple and practical habits.

 

 “I am still learning.” – Michelangelo, age 87

Nutritionists, therapists and other health professionals are always learning more about how the mind and body function. When we have effective nutrition perspectives and practices we can choose to make these thoughts and actions our great daily habits.  It’s the effective daily habits that pave the way to achieving our goals and make us successful.

I am impressed with the culture at CCS and their supportive efforts to help their clients such as attending this nutrition discussion. I had a great experience and enjoyed meeting everyone. The final words I shared with the CCS crew was to start integrating the 7 habits we discussed now, don’t give up and do your best!

For questions and information on nutrition, personal training or any of my services please visit me a ENDURANCEWORKS or contact me.

Happy and Healthy Eating!

Krista Schultz, MEd, CSCS

 

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Golden Leaf Half Marathon

10562651_10152707060207356_7844376899969067044_o The Golden Leaf Half Marathon is the most beautiful and  TOUGHEST half marathon (13.1 miles) I have ever done!

Friends and clients, Barb and Tracy, were on their 5th year of entering the event. They always raved about this beautiful and challenging race and I wanted to share in the experience. Plus it would be my first trail race.

Barb alerted me on the day we needed to sign up because they race fills up very quickly. She described the course as technical and hilly with gorgeous views.

I was excited to participate in a race with such great reviews. The Gold Leaf Half Marathon is known for it’s breath taking scenery and is said to be one of the most beautiful foot races in the Rockies. Also, it was voted by Colorado Runner as the Best Half Marathon & chosen by Trail Runner Magazine as one of “America’s 14 most scenic races”.  It’s a point to point race that starts in Snowmass Village and ends in Aspen.

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Training preparations for the race included building long run sessions (up around 10-12 miles) on moderately technical trails and incorporating some workouts at altitude (about 8,000 feet).

We also included some building cycles of speed intervals and hill repeats to improve our high end fitness and train muscle firing patterns for climbing.

As always, strength training was a part of the training plan. Stability, deep abdominal, hip and middle back exercises kept us injury free and helped us improve our running economy and speed.

The road trip to the race was a beautiful drive. I was my first time in Aspen and several people suggested I drive over Independence Pass which was gorgeous!

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When I entered Aspen, I took some amazing photos which is not hard this time of year! The leafs are a bright gold color and the gorgeous mountain views surround the town.

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I was very lucky to have a friend who showed me around Aspen and let me stay at his place in Basalt. Zander introduced me to some new friends,  helped me plan and prepare for race day and made me feel comfortable navigating around the area.

Early on race morning I met Barb and Tracy in Aspen and their friends drove us to Snowmass for the start. It was about 45 degrees but the sun made it feel like a cool summer day. We ran for about a 10 min very easy then prepared our muscles to race with a series of dynamic stretches.

After stretching we each seated ourselves in our predetermined wave starts, which were based off of finish times, and we were off!

Miles 1-5

The race starts at about 8,500 feet and we climbed about 1,000 feet within the first 2 miles. I have never run at such a steep incline at that altitude for that distance and it was really, really hard… I felt like I was suffocating and performing jump squats for the first 25 min, OUCH!

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After those grueling first two miles we hit a fun single track section that required strict concentration to navigate. I looked up very briefly and caught the most breathtaking views! After a few quick glances I had to go back to concentrating on each step since it was so technical. I turned my ankle a couple of times but managed to stay upright.

Miles 5-10

Somewhere around miles 5-6 we started another painfully steep and long (about 1 mile) climb. This time we were around 9,000 feet and gained another 500 feet, double OUCH! I took a hammer gel here and sipped on my scratch labs drink mix which seemed to help.

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I thought, “this is ridiculously challenging” but kept moving and resisted the urge to walk.

I don’t like to walk up steep climbs even if it is faster because it’s harder for me to resume a run so I suffer more but stay on track mentally.

Mile 6-7.5 was fun, I enjoyed the stream crossing and rolling terrain but soon felt the strain of the altitude at mile 8. I thought, “This would be a good stopping point” but kept going because it was the only way to get back. I think the altitude was getting to me since I had been around 9500 feet for at least 20 min. I tried to drink my fluids but it was hard to absorb anything at that point.

Miles 8-13

IMG_3175Right around mile 8 a pack of runners came up behind me and I moved to the side then latched on to the back of the group. We started a steep and extremely technical descent which lasted for about 2 miles and felt never ending. I thought “if one of us goes down the whole group does, it’d be like dominos.”

There were a bunch of turned ankles and a guy near me fell but moved out of the way. Everyone was aware and supportive which made it more pleasant as we descended together quickly around trees, rocks and streams. Sections of leaves covering the trail made it hard to see what was underneath so careful footing way important. I was happy I decided to wear trail shoes for the extra grip on the rocky sections and step down hill section. I knew I would be sore from this as I had never done such a long technical descent before.

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Mile 10-13 was flat to rolling and closer to 8,000 feet but it din’t feel any easier. I could have also stopped at mile 10 but again I thought, “I still have to get back”.

 

We crossed a very large bridge which was 2 miles from the finish and the views made all the work thus far worth while.

 

 

IMG_3184I could hear the race announcer and the crowd near the finish line. I crossed the line around 2hrs and 11min and felt relieved!

I was blown away by how challenging it was to navigate the trails, keep a pace and get oxygen. I was extremely proud of Barb and Tracy for their awesome races. I highly recommend this race and will be there next year again with the crew!

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My Luray Triathlon 2014 Race Report

About the Luray Triathlon

View along the Luray Triathlon bike course

Luray Triathlon is the perfect event from beginner to  advanced triathletes. The course is beautiful and hilly. The views are breathtaking and the mix of hills, false flats and straightaways keep the bike and run exciting.

The race is  family and spectator friendly and you can camp at the race site (Lake Arrowhead Park).

Camping out at Luray Triathlon

Luray Triathlon also gives back to the community by donating to United Way of Page County and supporting clubs and teams. There is a page on the Luray Triathlon website dedicated to the clubs and teams. It was exciting to see all the club tents set up and the members supporting each other.

Luray Triathlon was recently featured in the Washington Post in an article titled: “How to prepare for your first sprint triathlon.”

My Husband, the Race Organizer

David Glover with Luray Parks staffMy husband, David Glover, is the founder and organizer of Luray Triathlon. He works hard all year to coordinate a fun, safe and quality event for more than 2,000 athletes, spectators and  volunteers on race weekend

Along with David there are so many wonderful people who help make the race a reality with their all their hard work and dedication.

The $5,000 Prize Purse and New Course Records

Matias Palvecino chasing John Kenny at Luray TriathlonFor the first time this year, Luray Triathlon offered a $5,000 cash prize purse ($2,500 each race) that was open to both elite and amateur athletes. It was impressive to see the level of talent it attracted.

Course records were set by Daniel Feeney and Calah Schlabach in both the International distance and sprint triathlons. The top 3 male and female finishers each day were amazing! I enjoyed meeting Steve Rosinski who was overall 3rd in the International and 2nd in the Sprint. Steve was very friendly and helped the race announcer identify numbers of finishing athletes on Sunday after racing.

My Two Races

I competed in the international on Saturday and a relay with the She Does Tri girls on Sunday. I placed 8th female in the international and our women’s relay won the Sprint female relay category.

My Luray International Race on Saturday

Krista Schultz finishing Luray International TriathlonI have been battling adrenal fatigue since 2009 so have not been able to train as intensely as in the past. My top performance at Luray International was back in 2008 when I finsished 3rd female and 15 min faster than this year. After this years race I was happy to feel strong and recover quickly.  I had fun racing and have learned more each year about how to manage my fatigue and still enjoy competition.

Lake Arrowhead is very calm and the temps were perfect for a wetsuit. Once the swim started,  I could not keep up with the lead pack but found a guy to help me keep a steady pace. I exited the swim behind the guy and ran quickly up the stairs toward transition. The crowds at the top of the hill were awesome!

I was in and out of transition and once on the bike I felt strong but could not push the intensity I would have liked for a 26 mile ride. The bike course is challenging and somewhat tactical so it is nice to know where turns, hills, false flats and descents are located. I always recommend pre-riding this course if possible.

The ride felt great which I knew would not result in a fast time but I gave it all I had and looked forward to the run. The final climb on the bike course is exciting because there are spectators ringing bells and cheering.

Race announcer Brad Rex at Luray TriathlonWhen I entered transition and took off on the run I heard Brad Rex, race announcer, say something that I couldn’t quite understand, but I knew it had to be funny because people were smiling as I ran by.

I ran strong but could not find the upper gear I needed to go faster. The top women were well ahead and I had to work at avoiding the feeling that I should have raced age group instead of the Open/Elite division.

Once I crossed the finish line,  I felt good. I cannot remember the last time I felt that good post race and had a decent finish time.  I am looking forward to making more progress next triathlon season and maintaining my regained energy levels.

My First Triathlon Relay in the Sprint

Mayra Krueger with Krista Schultz at Luray TriathlonThe She Does Tri relay included Andrea Mathias (swimmer), Mayra Osorio Krueger (cyclist) and me as the runner. Andrea swam like a dolphin and Mayra rode like a pro then I was off on the 5k run.

A woman caught me about a half mile into the run and I noticed she was a relay. We ran side by side for about a mile and I clocked us at about a 6:30 pace at the first mile marker. We passed a guy and he yelled, “Iron Wars” which would have made me laugh out loud if I wasn’t breathing so heavy. I pulled away from her slightly at the turn around but I could feel her close behind.

Once we hit the last mile and started climbing the final hilly section she pulled away. I gave all my energy to the hills and could see her turning the corner about 20s ahead.  The woman finished before me and after chatting with her at the finish line she said she was in the mixed relay category. We agreed that it was helpful to pushed each other. This was such a great experience and a ton of fun!

Friends Racing

It was especially nice seeing friends and team mates compete. Mindy Ascosi on the podium

Andrea, Mayra and Doug Alban did a mixed relay on Saturday  and took their spot on the podium.  Mindy, my good friend and old room mate, swam in  relays both days. Mindy brought her husband and daughter with her to camp and enjoy the festivities of the weekend. It was great to see them and share in the fun!

The talented KC did the “Devils Double” and received multiple awards, which is no surprise.  KC is a strong runner and we see her on the podium in just about every triathlon she does.

Girls of She Does TriI look forward to racing with KC because she has a great attitude, works hard and loves wine:)   It was wonderful seeing such a strong presence of the She Does Tri Community at Luray Triathlon this year and I look forward to more racing with the awesome ladies!

More Photos from Luray Triathlon

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Barb’s Race at Vineman: July, 26th, 2014

Greta and Krista

“The best things in life are the people you love, the places you’ve seen, and the memories you’ve made along the way.”
~UNKNOWN

Vineman/Barb’s Race is my favorite half Ironman distance event! This year marked the 25th anniversary of Vineman. The race director, Russ Pugh, hosted a nice wine and cheese ceremony to celebrate the history of Vineman a few days before the race. A few of the past winners including Brad Rex said a few words about the race and then they played a great slide show with highlights from past years. It was neat to see my husband David, Brad and all the amazing athletes who had won Vineman in the slide show!

Barb’s Race is a fundraiser for cancer charities and happens the same day as the Vineman Ironman. It is the only all women’s half distance triathlon in the world and better yet it’s located in Sonoma County, CA – wine country!

Overview of Race Course

The race has two transitions starting at Johnson’s Beach in Guerneville (Transition 1) and finishing at Windsor High School (Transition 2).

Highlights of the race course include the mellow Russian River swim course. The shallow depth of the water allows you to swim or run. You could stand up in the water and literally run through the River if you wanted. It’s a clearly marked out and back swim course.

In addition to a lovely swim venue the bike course is my favorite part of the race. We cycle around beautiful vineyards and pass wineries along the way. The rolling hills and climbs are reasonable and help pass the time with a mix of flatter sections. Either a road or triathlon bike is appropriate for this course.

Finally the run is hilly but has as many downs as there are ups. Parts of the run course are shaded which was a nice relief from the sun and heat this year. You complete two loops of the run course and finish at Windsor High school (Transition 2).

Brad RexAbout My Race Day

Brad Rex, very good friend and past Vineman winner, dropped me off at the swim start and after some words of wisdom he sent me along my way.

I saw some of the She Does Tri girls preparing for the day in transition and we were able to chat for a bit before my swim start. They were easy to spot in their sharp looking 2XU jerseys that Kathleen Hayes designed for us!

Swim

After pulling on my two piece Desoto wetsuit and wishing the girls good luck I headed into the water to warmup. The ladies in my age group all gathered at the start line in the Russian River and once the horn sounded and we were off! We spread out quickly and I found myself racing against three other women all the way to the swim exit. Brad was there cheering for me when I exited the swim and after grabbing my bike I started up the short hill out of transition and left Johnson’s beach.

Molly and MayraBike

At about mile 15 into the beautiful and scenic ride I heard from a spectator that I was in second place but was soon passed by a few strong cyclists. I enjoyed the bike course and worked hard on the hills. I neglected to drink all my fluids which hurt me later on the run but it was enough to keep me moving steady. At mile 45 I started climbing the hardest hill of the day, Chalk Hill. Once I was over Chalk Hill the course did not feel easier but I was able to maintain some momentum using a combination of standing and spinning in a lower gear.

My advice for anyone preparing for this race is to build hill repeats into to your cycling workouts.

Run

I entered transition 2 at Windsor high school and heard my sister Greta and Ally cheering loudly! I was so excited to see them that I almost forgot I was racing but quickly refocused to rack my bike. I grabbed my shoes, visor and water bottle and started running toward the exit where my friend Kim, who was volunteering, directed me.

The first few miles of the run were a challenge as I could not feel relief from tight muscles as a result of the 56 mile hilly ride route. After I hydrated and fueled more through mile 4  my legs started to feel better but was I passed by a woman. I had only done a few brick workouts (bike workout immediately followed by a run) so I was now paying for skipping several of these sessions in training.

Don’t skip your brick workouts!

Once my legs came around I started receiving compliments from the crowd at how strong I looked and it gave me some good motivation. I could see the woman who passed me and I started closing the gap. The day was heating up and I heard someone say it was in the 90’s. Cramping, chills and overheating were all apart of the struggle to keep moving but I managed an 8:50 pace with the help of excellent aid stations and volunteers along the course.

While running, I spotted several of the She Does Tri Girls on the course and cheered for them as I received their cheers and smiles.

She Does Tri Girls

Finally, I crossed the finish line at around 5 in a half hours in 7th place and won my age group! Even though it was far off a personal record I was thrilled! It had been years since I had raced a Half Ironman and felt good. Goal accomplished!

Barb giving awards

The best part of doing Barbs race was having my sister, good friends and team mates (She Does Tri Girls) there sharing in the experience.

Krista and KC

After the race the She Does Tri Girls gathered to celebrate the day!

She does Tri Girls

Greta, Ally, Brad, Abigail and I visited a winery and brewery the next day. This is the wonderful thing about racing in wine country, you get to celebrate and vacation at excellent wineries after the hard work is done!

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The She Does Tri Girls are already making plans for next years Vineman/Barb’s Race experience, we will be back wine country!

There are several race options if you do not want to do the Full Vineman or Barb’s Race. They offer relays for both distances and an AquaBike (Swim & Bike) for the Full Vineman.

If you need help with training visit She Does Tri Coaching.  We offer exceptional training plans, individual coachinggroup coaching and consulting.

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30 Minute Workout to Maintain Strength and Prevent Injury

“Fifty percent of triathletes sustained an injury in the 6-month preseason… Thirty-seven percent were injured during the 10-week competition season.” – Burns, et al.

Injured Triathlete

Injuries are common with endurance athletes including triathletes, runner and cyclists. These sports require that repetitive movements are performed in the same plane of motion and can cause strength imbalances.

How do we prevent strength imbalances so that we can keep progressing in our sports?

The answer is through regular strength training and choosing the appropriate exercises.

Below is a simple strength program that can be done on easy endurance workout days. Shoot for 2-3 days a week.  I recommend doing the exercises before or after your workout for good time management. The entire routine takes about 30 min and you will need a foam roller and exercise cord or band.

Continue reading

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Run Galesburg Run Race Report + 3 Training Tips

Run Galesburg Run Half Marathon

Run Galesburg Run StartOn June 1st I lined up with the other runners at The Cottage Hospital Half Marathon in Galesburg, Illinois. I had some time goals and hoped to place well in the women’s field.

I love this race, mainly because my very good friends organize the event but also because it is very well run and a fun time. The after race party and after after race party is AMAZING!!!

There is also a 5k and a 1 mile fun run so anyone can participate. Continue reading

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My 2014 Race Schedule

What are your goal races this year?

Getting ready for a run!

Ernest Hemingway said, “It is good to have an end to journey toward; but it is the journey that matters, in the end.”

In 2013 I had some fun events! Race trips were not just about competing but enjoying time with friends. Continue reading

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The Seven Guidelines for “Your Best Diet”

What should I eat to improve body composition and gain energy?

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If you are asking yourself this question or similar ones about nutrition you may be looking for “Your Best Diet.”

What is “The Best Diet?” The answer is, it depends…. The best diet is different for everyone based on their goals, health status and accessible foods.

Marketing material, doctors, trainers, coaches, nutritionists and peers may all give you conflicting advice.

So, where to begin? Continue reading

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Big Race In a Small Town – Run Galesburg Run

I live in Boulder, CO, the mecca of endurance athletes, and have the privilege to train with some of the best coaches and athletes in the world. At workouts we often discuss our upcoming races.

As The Galesburg Half Marathon came closer my friends would ask me things like, “How many more days? Did you do that half marathon yet?” There were times I was surprised by their interest because some of them had just won an Ironman or made it to Olympic trials and this was a half marathon in a small town. Continue reading

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Ann Nicocelli Races Luray Triathlon

Update from Ann, brain aneurysm survivor:

It was wonderful seeing Krista, David, Brad Rex, Andrea Mathias and the whole She Does Tri group at the Luray Tri last weekend!! Congratulations to everyone involved for organizing such a great event! The camaraderie and support from the athletes and within the graduates of the She Does Tri camp was fabulous.

Racing at the Luray Tri this year was a gift. I had canceled my participation last year when my brain aneurysm was discovered a few weeks before the race. Coming back this year was a personal victory. I cannot say enough about the organization and quality of the race and the pre-race clinic. I attended the clinic and the information provided was great. Race day was beautiful – perfect weather!

Continue reading

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