My Experience at the Olympic Training Center

By Hannah Cox, UVAC Swim Team 

On Thursday October 24, 2013 Dorsi and I flew out to Colorado Springs for the National Select Camp. After a long flight we finally arrived at the Olympic Training Center. Over the next three days, 31 other girls and I shared tightly packed days filled with meetings, swim practices, and meals. The ten meetings we had were informative and inspirational. We heard from USA swimming coaches about race day execution skills, starts and turns, USADA, nutrition, and from national athlete, Laura Sogar. 

Before and after meetings we had swim practices where we were split up into different groups. I swam with the distance group. The practices were hard but everyone was encouraging and supportive. After practices and before the following meetings, we all headed to the dining hall where we ate delicious food and drank a lot of chocolate milk. During the scheduled events each day I was able to meet a lot of swimmers and start building new friendships with these girls. I am very grateful for the opportunity and how much I was able to learn while at the Olympic Training Center. I am also thankful for my UVAC family, teammates and coaches for all their support.

The Treadmill Doesn't Have To Be Your Dreadmill

  With the recent ice storm last weekend, slippery roads and our dark cold New England mornings, I am reminded that the treadmill is really my friend. It’s easy to think of it as the “dreadmill”. Am I a hamster in a wheel? It doesn’t have to be a boring and mind numbing exercise. In fact, I have actually found that for some runs and for some of the athletes I coach a treadmill is preferred for certain workouts.

Most of us don’t have access to an indoor track and getting on a track during a January ice storm, well, you might as well pick up speed skating or luge. If you don’t own a treadmill it’s pretty easy to find a club with flexible hours that will accommodate your busy schedule. Even in warmer weather getting track time around the high school track teams workouts, or the college team can also be a challenge.

I find the treadmill especially good for some speed workouts. The treadmill keeps you honest. You control the pace, so if you are trying to do 800’s at a 7:00 pace you can control that pace. Whereas, if you were running outside it would be easy to let yourself slow down as you get fatigued. The treadmill is also an excellent trainer for doing negative splits. You can hop on a treadmill and know exactly what your workout needs to be and finish with a sense of accomplishment. You might even find that the treadmill makes you faster.

I don’t recommend that you do all your runs or interval training on a treadmill. When the weather gets warmer, test yourself on the track. Are you holding the same pace as you were when you were running on the treadmill?  

As with any run, always consider good form. Where are your arms? Not crossing the body, but at 90%. Are you relaxed? Not holding tension in your arms or shoulders? Are you landing over the center of gravity? How is your cadence?

So put on some good tunes, lace up your kicks and embrace the treadmill!  Remember to focus on the process and not always the outcome. Time to do the work and good things will come.

Robin Asbury

Go3coaching@gmail.com
www.Go3coaching.com
603-848-5197

Zumba - hot pink hightops and having a blast!

by Heather Szczepiorkowski

What’s up with those hot pink hightops!  When I saw Evelyn stroll in with her pink sneakers, I knew we were in for fun.  As I have been interning here, I have noticed this class - this class that was dancing, sweating, kicking, belly dancing and yet smiling!!  I thought – I've got to try this out!

Was Zumba made for Evelyn or was Evelyn made for Zumba?  Hard to say- but here's what I  know – Zumba at the Upper Valley Aquatic Center is a blast!!  

. 

Evelyn flows with the music effortlessly.  Don’t get me wrong though, this is definitely a work out.  Somehow to the rhythm of the music, we get in lots of squats, kicks and arm work.  Not to mention it

being a total cardio workout!!  Want a great workout and keep coming back for more

- try Zumba!!

  

Spinning - an Intern's view - awesome and need to bring two water bottles!

by Heather Szczepiorkowski

I'm back and still having fun!  As an intern for UVAC, one of the great things is that I can exercise right at my work-site! Today I took my first class.  Spinning.  I have been wanted to attend this class for a while.

First of all the setting is beautiful.  I think it is one of the most scenic exercise rooms I have ever been in. There were floor to ceiling windows - on one side a view of the outdoors with the bright fall foliage.  Perfect for when you need to bike indoors.  On the other side of the room, windows with a fantastic view of the splash park.  Here is a view from the room of the pool.

Corrie - the instructor introduced herself and helped me to adjust my bike properly explaining that the seat and the handle bars should be roughly the same height - something I had never known.

She was great in coaching us throughout the class - talking us up and down hills, flowing through the flats!!  It was not hard to imagine as the beautiful scenery was right in front of us.

Also just when I needed it, a fresh breeze came to the room as the fans were cranked!  All in all a great first class! My goal is to be in great biking shape when the spring arrives.

My only wish was that I had two water bottles instead of one!

The Go-To Core Finishers

By Katherine MacPherson BS, ACSM HFS & UVAC Personal Trainer

Happy New Year! 2014 is going to be an excellent year to get fit and stay fit.   I’ve created a wonderful “go-to core finisher!” just for you!

Here are THREE core exercises....

Exercise 1: Plank

PLANK

 How to plank:

• While lying on your stomach, your elbows will be placed under your shoulders.  
• Lift your body up and maintain a neutral spine by contracting  your core and glutes.
• Keep your body strong and keep breathing! 

Sets & Reps:
3 sets of :30 seconds...too easy? Try 3 sets of 1:00 seconds

Exercise 2: Dead Bugs

Starting Position

Movement Position

How To Dead Bug: 

• Lying on your back, bring both legs and arms up straight
• Moving the left leg and left arm out in the opposite direction outward, then return to starting position.
• Once returned,  move the right leg and right arm out in the opposite direction outward, then return to starting position. Now alternate from left sides and to the right side.
• Tips: Keep your core tight, and back pressed against the floor.

Sets & Reps:
3 sets of 20 total (ten each side)

Exercise 3:  Ball Roll Outs

Starting Position

Movement Position

How to do Ball Roll Outs

• Using a small physio ball, begin in starting position by kneeling and staying upright.  You want your body to be straight with glutes and core tight.
• In a smooth movement, roll out. Then return.
• Tips: You want to feel this in your core, not back.  If you are feeling it in your back, squeeze your core upright, and focus on not letting your back curve. Don't "land on the ball."  Your body and body weight should be off the ball and only your elbows are touching.    

Sets & Reps
3 sets of 8

Want more tips or exercises? We are here to help!  Email or stop by and meet our Personal Training staff here at the Upper Valley Aquatic Center.  

Feeling Guilty About Dessert?

A recent study about the feelings people have after eating chocolate cake found people had feelings of pleasure and enjoyment, but also worry and guilt.  They also found that over an 18 month period, those that took ownership and celebrated their food choices tended to keep the weight off; but those that felt guilty and worried about their choices on average did not keep the weight off.  The study also showed that guilt was not a good motivator for behavior change.

So the bottom line is to plan ahead and enjoy your food choices this holiday season!  Feeling guilty about your food choices will only hamper your weight loss and make you feel bad about the choices you have made.  If you have taken the time to plan out your meal by not overeating on the main course and saving some room (aka calories!) for desert, you will feel much better about yourself and whatever food choices you have made.

Happy Holidays!

John Grainger MS, CSCS

Fitness Director

802.296.2850 x 104

Why Should 65+ Do Shed and Shred? Here's Why!

by Heather Szczepiorkowski

Are you wanting to have more energy in your life?  Do you remember when it cost 24 cents to go to see Ingrid Bergman and Humphrey Bogart in Casablanca.  Do you think there is not much you can do about your energy level, because you are getting older?

 Would you like to be able to say:

"And I am stronger and have more stamina than before (and am 69 years old.)"

"This time last year I was using a cane, I had no energy and was involved in extensive physical therapy for my knees...on Thursday I held a plank for 1:40...I think when I started in Jan I did 30 seconds from my knees."

These comments are from past participants of Shed and Shred. http://uvac-swim.org/fitness/shed-and-shred-/

Do you have to be really excited about exercise?  Again more honest feedback from former participants! 

·        "This experience has been life changing for me. Before this program I led a completely sedentary lifestyle. Although I can't say that I love exercising, I'm pleasantly surprised by what I'm able to do each week and how far I've come since the beginning."

·        "It got me out of my rut of poor eating and lack of exercise. It was easy and effective to track my eating, and the workouts were great."

So what is this Shed and Shred? http://uvac-swim.org/fitness/shed-and-shred-/
It is an intensive six or eight week training program for weight loss, strength and cardiovascular fitness. It includes the benefits of the expertise of a personal trainer with the support of a small group setting.

Now the facts!

One study in New Zealand on women 80 years of age and older showed a 40% reduction in falls with simple strength and balance training.

 Results from a study conducted at Tufts University, which were published in the Journal of the American Medical Association in 1994, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.

There are numerous benefits to strength training regularly, particularly as you grow older. It can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, among them:

·        Arthritis relief

·        Restoration of balance and reduction of falls

·        Strengthening of bone

·        Improved glucose control

·        Healthier state of mind

And if you want more info I will include some links for you to click on

http://www.cdc.gov/physicalactivity/growingstronger/why/index.html

http://www.webmd.com/healthy-aging/news/20090708/strength-training-is-good-for-seniors

http://bit.ly/1jQ9qrF