by Dan | May 24, 2012 | Exercise, Goals, Motivation, Wellness/Health
Getting ready for the marathon last saturday. Getting my garmin ready for the start of the race so I can also keep track of my pace and the distance. I was very nervous that morning. My training partner was there to cheer me on, but would have liked it better to have him in the race with me. Even though I was worried how I was going to do this on my own, I would have been more worried had he been in the race with me.
Once I got into the starting area, I started calming down a little more. With almost 2000 people, I guess I was not running alone. Here I am in the middle, with the white cap. As I was coming between mile 24 and 25, one runner collapsed towards me coming around a corner, and I helped get him to the side. Before I even realized, there were 3 medical personnel there to help him, and telling me to go on running, that they had things under control. That last 1 1/2 miles I did even more thinking, glad who I had trained with was waiting at the finish line, and this was not happening to him. I will elaborate a little further as the next posts will discuss issues with heart disease, and what it could me for all of us. For now, everybody keep moving.
Dr. Dan
Consecutive Exercise Day #: 1701
by kelsey | May 23, 2012 | Weight Management
Each month Dr. Dan and I contribute exercise and nutrition articles to South Dakota Wedding Style’s website. Our articles are typically focused on preparing the brides for their big wedding day, however many of the topics can relate to every day life as well. This month one of my USD Dietetic Interns, Allison Jones, discussed empty calories for my post. If you, friends, or family are planning a wedding, I encourage you to check out the website. They have a lot of really great tips and recently started a magazine!
Below are a few of our tips to limiting the empty calories found in sugar and alcoholic drinks that are so prominent at wedding showers, celebrations, etc. This topic can also relate to every day living, especially with summer picnics and gatherings coming up. Be sure to check out the full post at their website or on their facebook page (see links below)!
- Coffee drinks: Get the small or 12 oz sizes and try substituting skim milk and sugar-free flavorings to cut back on calories.
- Alcohol: A serving of alcohol is considered 12 oz beer or wine cooler, 5 oz wine, and 1.5 oz of hard liquor. For mixed drinks, try using diet pop or light juice as the mixer. It can be easy to consume a large amount of calories when drinking alcohol, especially in social settings. Alternating an alcoholic drink with water or diet pop can help reduce the amount of calories you consume in one night, and it will also help you feel better the next morning!
- Punches/Juice: Try experimenting with sugar-free options such as Crystal Light and be aware of how many times you go back to refill your glass.
http://www.sdweddingstyle.com/2012/05/empty-calories-midwest-wedding-health/
http://www.facebook.com/sdweddingstyle
Also, if you already haven’t check out our STRIVE 2 Survive page on Facebook and “like” us! http://www.facebook.com/BrownClinicStrive2Survive
-Kelsey
by Dan | May 20, 2012 | Exercise, Family, Goals, Motivation, Wellness/Health
This was a busy weekend. Friday night in Fargo was the 5k run, with close to 10,000 people, then saturday morning started out with a 10k at 7AM, a half marathon at 7:30, and a full marathon at 8:15. There was a good representation of Watertown up in Fargo this weekend. They even had a 4 person relay team to cover the marathon distance as well. There were around 5,000 people in the half marathon, and almost 2,000 in the marathon. Sarah did the half, and I did the marathon. It was 95 degrees the day before, and we were worried what saturday would bring. Saturday morning was 53 degrees!!!
Here Sarah and I are with our finishers medals. Wiped out! Sarah wanted to finish under 2 hours, and was just over 1:56 minutes. I wanted to finish in under 4 hours, and came in at 3:58:57. Talk about cutting it close. Those last 6 miles were tough…but there were tons of people cheering us on! Making plans again for next year, but hope to have my other marathon training partner back by then too. It was a good day for personal achievements. I will post some other pictures fromt his weekend as this week goes on. Keep moving everybody.
Dr. Dan
Consecutive Exercise Day #: 1697
by kelsey | May 17, 2012 | Etc., Exercise, Wellness/Health
As most of you know Dr. Dan and his wife, Dr. Sarah are exercise fanatics! They truly take their health seriously and make an effort to practice what they preach to their patients daily. Our STRIVE Team often times jokes about how we may not feel like we have the time or energy to exercise, but then Dr. Dan pops into our head and we hear his saying from our first STRIVE lecture: “get out of bed, get out the door, and get moving!” ….and then we think about how busy he is and that he finds time to exercise daily, and suddenly our little time management issue and lack of energy aren’t so big of a deal anymore! Dr. Dan is truly an inspiration to us and we thank him for helping get all of us excited about exercise. Even if you aren’t able to run or bike 20 miles like he does, he inspires us to get moving and do something we enjoy! Dr. Dan will be running the Fargo Marathon this weekend and Dr. Sarah will be running the half marathon. Our STRIVE Team wants to wish both of them GOOD LUCK and thank them for being an inspiration to us. We also want to wish the other Watertown area runners good luck this weekend!
-Kelsey
by kelsey | May 16, 2012 | Etc.
This Saturday, I get the opportunity to talk to a great group of people: the Watertown Bicycle Club. The group gets together weekly to go on bicycle rides. The ride distance varies each week as member’s skill levels and goals vary. One common thing amongst all members is they love riding bike! Many of the members are training for the long distance bicycle ride, the Tour de Kota. When biking long distances, it’s very important to practice proper nutrition. This topic is also especially important for running long distances such as marathons and half marathons. No matter what type of endurance activity you choose, proper nutrition is essential to get you through it!
Here are some quick training tips for those that are getting ready for an endurance activity:
- Consume a carbohydrate rich snack or meal before exercise to top off muscle stores. Include small amounts of protein in this meal to help build and aid in muscle repair. It’s also important to make this meal low in fat and fiber to ensure optimal digestion. Example: turkey and swiss sandwich, fruit, and sports drink.
- 30-60 minutes before exercise get hydrated with a sports drink or water.
- During exercise it’s important to consume adequate fluids to replace sweat losses. Dehydration can cause fatigue and impair performace. This needs to be tailored to your individual needs as everyone has their own tolerance.
- After exercise, refuel with a good meal or larger snack with a combination of protein and carbohydrates. This will help repair muscles and aid in the recovery process.
If you are interested in learning more about the Watertown Bicycle Club, you can visit their website at: http://www.watertownbicycleclub.com/.
-Kelsey
