Posts Tagged ‘Gastric Band Institute of Las Vegas’
Friday, October 22nd, 2010
Hi GBIers,
Now that your training is in full force you may be getting anxiety or feeling a bit guilty when the schedule requires you to take a rest day. That is a very common feeling during intense training workouts. However, when training at a high performance level, it’s essential to get enough rest after exercise. The body uses that time to repair and strengthen itself inbetween workouts.
Rest days are critical for a multitude of reasons, both physical and psychological. Your body needs a physical rest so that your muscles can repair, rebuild and strengthen before the next big training. On a psychological level, your mind also needs the time to mentally prepare itself for your next training feat and/or goal.
In this blog, we’ll share what happens during that recover time, the types of recovery and how to stay balanced during the last month or so of training.
What happens during recovery?
During recovery your body adapts to the stress of exercise and the real training effect takes place. Recovery allows your body to replenish energy and repair damaged tissue that may have occurred during your training. If you skip your recovery time, the body will continue to breakdown from too much exercise and you will begin to see signs of overtraining. These signs may consist of feelings of discomfort, depression, decreased performance resulting in an increase chance of injury; this is why the recovery period is so important.
What are the types of recovery?
There are two types of recovery that your body requires, the first is short-term recovery and the second is long-term recovery. Both are import for optimal training performance, for your mind and body. Short-term recovery normally occurs in the hours immediately after a long training. During this time your body should engage in low-intensity exercise during the cool-down phase immediately after a long training. Short-term recovery is linked to long-term performance benefits if done properly. Also, during this time, your body can begin to replenish and restore energy and fluids lost during training.
Long-term recovery refers to those training for a specific event and or meets such as the Las Vegas Half Marathon! We’ve built in our designated training days as part of our training program to help build the most effective training for the needs of our team members.
Remember to stay balanced!
As with any training program, it’s important to stay balanced both physically and mentally. As mentioned in the beginning of this blog, the higher level training you do requires a greater need for planned rest and recovery. Remember to monitor your workouts and pay attention to your body’s ques. Recovery is about the healing of the body so that you can be prepared to take your training to the next level.
Happy and Healthy training,
GBI Team
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Tags: benefit performance, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, stamina, training rest days
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Psychological, Rock n' Roll Las Vegas Marathon |
Tuesday, October 19th, 2010
GBI Runners & Walkers,
Welcome to the beginning of week eight! As this week leads into Sunday’s eight mile long run/walk, let’s start thinking about our feet. Sore, blistered or injured toes, ankles, heels, etc. may be detrimental to our training as our long run/walks continue to build and we approach race day. This week, try focusing on how your feet feel before, after and during each training to see if any change needs to be made in your foot care or footwear routine.
Feet Saving Tips & Ideas:
- Make sure that your shoes fit comfortably. Your shoes should be broken in at this point in and not squeeze or slip on your feet. (Remember, your feet may swell during training so your shoes may need to be a half size or so larger than usual.)
- Socks made out of polyester or acrylic are popular for training. Consider testing toe socks as well. Avoid wool or cotton materials that may rub.
- To prevent blistering try body glide, adhesive tape or moleskin band aids on your feet and/or between your toes in sensitive areas.
- Keep your feet dry. Foot powders, antiperspirant spray or even cornstarch can help pull the moisture out of your shoes and socks.
- Carry extra band aids or wraps with you during your training. If you start to feel soreness on your feet or toes, take a quick break to cover the area to prevent further damage.
- Soaking your feet post run/walk may assist in relieving foot pain. Before your next shower, plug your drain and wait for the tub to fill with a few inches of water. Add one cup of cider vinegar and proceed with your shower. After a 15 – 20 minute soak, your feet will feel refreshed.
Have you tried a specific wrap, soak or foot injury prevention technique? Share your idea by commenting below. We’d love to hear what has worked for each of you. As always, please feel free to ask any questions as they arise.
Keep up the great work!
Team GBI
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Tags: bariatric patient, blisters, feet pain, foot injuries, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
Saturday, October 16th, 2010
Marathon Team,
Since we’re at the half-way point we wanted to share some fun motivational reminders to help the second half of your training program. As the weather begins to cool, you may be tempted to skip training. However, veering from your training schedule is not the answer. Try incorporating some of these motivational reminders to help you stay motivated through the day while you’re at work or at home.
AT HOME:
· Use the Refrigerator or the Bathroom Mirror – Pick a place you frequent daily and add an inspirational message, or photo that inspires you. Be sure to pick something that truly get’s you pumped.
· Keep your Running/Walking Shoes Out – After running, keep your shoes out so they are visible! It’s a lot harder to walk by your running/walking gear knowing that it’s something that is on your to-do list.
· Add a new song to your iPod – You know that song you sing-along with in your car? Be sure to add it to your workout mix to help get you pumped!
AT THE OFFICE:
· Sign up for a Motivational Tip of the Day – Check out some of the free online services and sign up to receive one motivational quote each day to help set your mind for the day’s tasks.
· Set a “Meeting Request” every day at 5pm – This small tactic will help motivate at the end of your work day. Training after work can sometimes be a challenge, but if you make it a “meeting” it’s likely you won’t be tempted to skip!
· Use Post-It Notes and/or Cork Boards – Find a cool running visual or an inspirational quote and post it to your computer, cork board! Be sure to post this someplace that you can look at all day long.
Feel free to share a motivational tip of your own by commenting to this blog! We hope to share and pass these around to the rest of the team.
Happy training,
GBI Team
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Tags: Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon, Weight Loss Support Groups |
Friday, October 15th, 2010
Hi Marathon Team,
The GBI staff wants to congratulate you on making it to the halfway point of your marathon training! This week the Group Training run is 9 miles and that in and of itself is quite the feat. We know that deciding to train for a half marathon requires extreme amounts of dedication and perseverance. We’re here to give you a clap, a cheer and that extra push you need to get you through to race day in early December!
Below please find 7 Reasons to Complete A Half Marathon to help encourage you for the next couple of weeks. We hope you enjoy these short tidbits of inspiration and look forward to seeing you on race day!
7 Reasons to Complete a Half Marathon
1. It will help you to get your body in the best shape of your life
2. It will help you to become more energetic and productive in your everyday life
3. It will teach you how to set goals that are achievable
4. It will provide a sense of accomplishment each time you run
5. It will test your determination and endurance
6. It will give you confidence to take on other life-changing goals
7. It will help you put yourself and your health first
Your biggest supporters,
Dr. Atkinson, Dr. Soong, Dr. Tice and Prudence
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Tags: Bariatric Surgeons, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Las Vegas Weight Loss Doctors, Marathon Training Tips, team fitness
Posted in Bariatric Surgeons, Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon, Weight Loss Support Groups |
Wednesday, October 6th, 2010
Team GBI,
As we move into week six of our training and our mileage continues to build, it is becoming more important that you build cross-training days into your weekly schedule. Take time this week to research and even test out cross-training activities that you can incorporate into your routine.
What is cross training?
Cross-training activities include most any workout outside of walking or running. These exercises provide conditioning, reduce stress on the muscle groups used during long or short run/walks, allow gentle recovery of these muscle groups and assist in building up your overall body strength. Most cross-training activities for those training for a marathon or ½ marathons should be thought of us active recovery or low impact training days.
Why cross-train?
Participating in a cross-training activity will help maintain momentum in your physical activity while resting from a walk/run. Trying new cross-training workouts will also decrease the chance of burnout. In addition, as mileage increases, is it important to continue to build strength in your upper body (shoulders, neck, etc.) as these muscles tend to tire easily as long walk/runs progress. Most cross-training activities strengthen muscles, joints, bones and help improve balance, coordination and flexibility.
It is important to note that cross-training days are not meant to replace rest days or fill in as short walk/runs. Allocate individual days each week for activities such as swimming, yoga, Pilates or using the row, elliptical or stair master machine. Try to stick to workouts that are soothing to your muscles and joints. Volleyball, tennis and aerobic dance for example add extra strain to your joints and may lead to an injury.
What classes, workouts or machines have you tried on your cross-training days? Share what has worked best for you by commenting below!
See you all Sunday!
Safe Training,
Team GBI
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Tags: bariatric patient, cross-training, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, strength training, team fitness
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
Thursday, September 30th, 2010
Do you ever wonder why we encourage stretching before all exercise? Stretching prior to training helps your muscles become looser and can decrease the chances of injury and muscle soreness. Stretching helps to increase your flexibility which can amplify your stride, rate and pace. Pre-training stretching is also a great time to focus your mind and set an intention or goal for your walk/run. However, you should also be careful while stretching. If it’s not done properly, it can cause injury rather than prevent it. Here are some simple rules to remember when stretching:
#1: Stretch slowly and do not bounce when stretching. Bouncing can pull or tear the muscle you’re trying to stretch. Muscles should be stretched gradually. Stretch slowly and hold each stretch for 30 to 40 seconds.
#2: Do not go overboard. Hold a stretch when you start to feel tightness in the muscle but never stretch to the point of discomfort and pain. Stretching should feel good!
#3: Develop a stretching routine. Start with the muscle groups that are most important to your workout and move your way through the remaining muscle groups. At the end of your workout, perform the stretches again in the same order.
Once you have completed your walk/run or cross training exercise, it’s just as important to do a post-stretch. While your initial thought might be to sit and relax (especially as we get into longer walk/runs in the coming months), your muscles will be tight from exercising. Take the time to reflect on your workout during your post-stretch. Ask yourself questions about your performance and make goals for your next walk/run.
Stretching doesn’t need to be only about your muscles, use it beforehand to set goals for your workout and afterwards to congratulate yourself. Your body will thank you in the end!
Happy training,
Team GBI
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Tags: benefit performance, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, stretching, team fitness, training stretches
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon |
Wednesday, September 29th, 2010
Team GBI,
Welcome to Part 2 of my series on bariatric tips for our ½ marathon training! In my last post, I reviewed hydration requirements as well as general nutrition guidelines. Keep in mind that nutrition and hydration preparation are just as important as the actually training itself. Consider how your body would feel if you did not train for the ½ marathon but decided to participate at the last minute. Proper nutrition or the lack of proper nutrition can affect your body in the same way. As our mileage continues to rise, consider the long walk/run nutritional plans below!
Preparing for Long Runs
The definition of a long run is considered to be 10 miles or longer or runs that last more than 90 minutes. For people who are walking rather than running, I would consider a long walk any training that lasts more than 2 hours.
Prior to Long Runs:
- Start proper hydration the day before (not just after) a long run.
- Eat 2 – 3 hours prior to your long runs. You do not want to eat anything that will be too heavy or take a long time to break down. Try a shake with milk and fruit to up your carbohydrates or, if you have the time and can get up early enough, try yogurt with berries or crackers with a protein source.
After Long Runs:
- Ideally within 15 minutes after a long run you’ll want to replenish glycogen storage. This will help to prevent muscle fatigue and to keep you on track with training.
- If you are consuming sports beans during the training, it is likely that you will not need to replenish glycogen afterwards. (Remember you should not be consuming any sports beans until you have been on the track for a minimum of two hours.)
Remember to pay attention to your body if you get leg cramps. Cramping can be due to dehydration as well as depleted electrolytes or glycogen storage. The body can learn to tap into fat cells to utilize energy once glycogen storage is depleted. Our bodies have up to 800 grams of glycogen storage. If your body is not used to tapping into your storage you may feel tired the first few times but then your body will learn to efficiently utilize the storage of energy you already have.
As always, listen to your body and it will tell you what it needs. Please feel free to post a comment or a question on this series about nutrition and hydration.
Happy, Healthy and Safe Training!
Prudence
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Tags: bariatric patient, benefit performance, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, marathon nutrition, Marathon Training Tips, pre-race nutrition, Prudence Ticknor, team fitness
Posted in Eating, Half Marathon Training, Nutrition, Physical Activity, Rock n' Roll Las Vegas Marathon |
Tuesday, September 28th, 2010
Hello Team GBI!
Our training for the ½ marathon is off to a wonderful start! As we continue to train please be mindful of appropriate nutrition for bariatric patients. To help, I’ve put together a two part series to discuss hydration, nutrition as well as specific nutrition recommendations for long walk/run trainings.
Hydration
The number one concern while training is being able to stay hydrated throughout your workout. Once you allow yourself to feel thirsty it is almost impossible to get properly hydrated. The key is to make a hydration schedule and drink appropriate amounts of fluids throughout the day.
We recommend that your baseline is 64oz. of water plus 12 oz. of additional fluid for every 20 minutes of exercise. Be sure to take the time and do the math! Staying properly hydrated will make one of the biggest differences in how you feel during your training and after. It will also help your pace during the training as well as your performance on race day!
Water is the drink of choice for trainings up to 60 minutes. During all trainings over 60 minutes, you need to add some type of sports drink to replenish your electrolytes (mainly sodium and potassium). Look for sports drinks that are low in sugar. A great way to start is by filling your water bottles up with a 50/50 mixture of water and sports drink. It is important to remember that this is only needed for your actual training days when you exceed 60 minutes of exercise.
General Nutrition Guidelines
As our training continues, keep in mind that the key is to listen to your body. Your body will tell you if you are not getting enough carbohydrates – you will feel the difference in your energy. What your body will require will depend on your current physical ability as well as how hard you train. The harder you push yourself, the more food energy you will need to maintain that same physical energy level. Remember that the main nutrients missing during training is your electrolytes: potassium and sodium. Simple changes such as using milk in your protein shakes instead of water or adding salt to your food can add the additional potassium and sodium that your body requires.
Be sure to consider the following guidelines:
- Stay with the recommended 3 meals per day at 4 oz. plus one additional protein shake to start. If you find you are feeling hungry or light headed throughout the day, you may need to change the items in your meals.
- Start by trying new food items before deciding to add additional food.
o Replace water with milk or even whole milk
o Consume different types of fruit or add peanut butter to your fruit to increase your carbohydrates and calories
- Review your eating habits and replace light or low fat foods with their regular versions (i.e. yogurt, milk)
If you continue to feel hungry and/or light headed after following the guidelines above, you may need to add an additional protein shake or bar to your diet however, I do not recommend adding an additional meal. As always, please feel free to ask specific questions as they arise!
Happy, Healthy and Safe Training!
Prudence
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Tags: bariatric patient, benefit performance, carbohydrates, Dr. Darren Soong, Dr. James Atkinson, endurance, Gastric Band Institute of Las Vegas, Half Marathon Training, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, marathon nutrition, Marathon Training Tips, pre-race nutrition, Prudence Ticknor, team fitness
Posted in Eating, Gastric Band Institute Events, Half Marathon Training, Nutrition, Physical Activity, Rock n' Roll Las Vegas Marathon |
Thursday, September 23rd, 2010
Team GBI – welcome to the end of week 4! This weekend we are stepping up our long walk once again as we work to achieve 6 miles at Sunday’s group training! As our weekly mileage continues to climb and we check off short walks, strength training and cross training days, are you keeping track? We recommend keeping a personal log of your workouts as the details of each may assist you in the journey to the Las Vegas Rock ‘n’ Roll ½ Marathon!
While your log may be as simple as checking off the weeks on the training schedule or adding a star to activity days on your calendar, consider including the following details:
Date, time of day, mileage/time/activity completed
Give yourself a boost by looking over the past weeks and noting the amount of effort and achievement already completed. Keep this progress in mind when working to conquer new hills and increased mileage.
Weather, track, trail, and type of terrain
Maybe the trail around your neighborhood is more difficult on windy days or the hills at the park are easier to tackle on your short run/walks rather long run/walks. By logging these details, you will be able to see how your stamina is affected by different conditions and plan future trainings accordingly.
Mood, inspirations
Have you experienced a particularly fun or effortless training session? Recognize what motivations or events during your day may have contributed to your positive mental energy.
Clothing, nutrition, training gear used
By including details in your log about the clothes worn or the food consumed on a day of training, you will be more able to realize what works best. Stick to using these items.
Whether your log is more detailed or to the point, becoming mindful of each training can assist you – all the way to the finish line. Let us know what type of log you keep by commenting below!
Happy & Safe Training,
Team GBI
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Tags: bariatric patient, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, training log
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon, Weight Loss Support Groups |
Wednesday, September 22nd, 2010
Are you a fan of training to music? Not everyone is, however; making training mixes can be extremely motivational when you need that extra push. Music can make that sometimes dreaded training much more enjoyable when you hear your favorite song on your iPod.
Studies have shown that listening to music can serve as a motivator, while allowing you to push away any negative feelings you might have during a specific training session. Sometimes, music can help you to improve your stride and your speed. Basically music can equal MOTIVATION!
When selecting your training music you should know that not all music is the same when selecting it specifically for training. Have you ever wondered why your body gets a jolt of energy when a specific song comes on? This is most likely because your body is functioning to the rhythm and pace of the music, otherwise known as the B.P.M., the song’s beats per minute. Professional athletes often use the songs B.P.M when selecting their playlists!
If you’re looking to start collecting playlists from your favorite athlete or if you’d like to create one from scratch, a great place to find music is on iTunes. Some professional athletes create workout and/or training music mixes that you can purchase. Just go to iTunes and search for your favorite athlete. You might be in luck and they may have a training playlist that consist of various artists that you can purchase. Or begin to start one or two of your own by gathering songs from your CD collection that get you pumped. In no time, you will have compiled a few songs that you can start training to.
Training for the ½ marathon should be an enjoyable experience whether you chose to train with or without music.
Happy training,
Team GBI
p.s. Post a comment on this blog with your favorite training songs and we’ll send out a list to the entire team.
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Tags: bariatric patient, beats per minute, Dr. Darren Soong, Dr. James Atkinson, Gastric Band Institute of Las Vegas, Half Marathon Training, las vegas, Las Vegas Half Marathon, Las Vegas Marathon, Las Vegas Rock n' Roll Marathon, Marathon Training Tips, team fitness, training music, Weight Loss Support Groups
Posted in Gastric Band Institute Events, Half Marathon Training, Physical Activity, Rock n' Roll Las Vegas Marathon, Weight Loss Support Groups |
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