The 4th of July holiday weekend is looming and the weather finally seems to be cooperating in upstate New York.
Whether you are planning a trip to the beach, attending a picnic, or staying home for a quiet and restful weekend, please take safety precautions and practice moderation. Apply sunscreen to protect your skin. Drive safely and be alert on the roads as they will be heavily traveled. Drink plenty of water to stay hydrated in the summer heat (and help offset dehydrating effects of alcoholic beverages). Limit alcohol. Eat fresh fruit and vegetables to offset some of the more calorie laden picnic foods such as hamburgers, hot dogs, potato salad, and chips. Keep a close eye on all children in and around the water. Be diligent around grills. Fireworks are banned in New York but if you do decide to light a sparkler or two, take extreme caution.
The most important advice for the weekend is to have fun!
We are staying home,dog sitting for family, and plan to complete a couple of home improvement projects. On Monday, July 4th, husband and I will put our 3 year old in the jogger and hit the roads for the Firecracker 4. http://www.firecracker4.com/ This is a 4 mile run through Saratoga Springs with 15 musicians and bands playing along the way. Should be a good time!
The JFA Worksite Wellness Team shares stories, tips and information about living well, or doing the best they can, while balancing life and working as worksite wellness professionals.
Thursday, June 30, 2011
Wednesday, June 22, 2011
Summer Vacations!
June 21 marked the official first day of Summer. Children across the country are either on summer vacation or in their last days of school. Families are planning their long awaited summertime getaways - planes, trains, and automobiles will be filled with travelers looking for good times, relaxation, and memories.
Our family ended our summer vacation on the longest day of the year. Ours was planned around a family event - my niece's graduation party and an opportunity to meet some of my husband's family and friends for the first time. We decided to drive 20 hours to Mason City, Iowa. This is not a traditional hot vacation destination but I did discover some interesting facts... Mason City is the home town of Frank Lloyd Wright and Meredith Wilson (songwriter and playwright of "The Music Man"), and the site of the Big Bopper, Buddy Holly, and Ritchie Valens' plane crash was in the next town over.
Like anyone on vacation, I was faced with the challenge of trying to eat well and stay active on the road. For the most part, it was not a colossal breakdown of good intentions. I got creative at fast food places, ordering a side salad and grilled chicken breast, for example. There were times when I splurged but I would generally limit that to one meal a day. To combat road cravings that accompany 40 hours in a car, we brought snacks (high fiber granola bars, individual snack bags of baked chips, fruit, etc) and a lot of water. At rest stops and gas stations, we'd let our daughter burn off energy as we all stretched our legs. We packed our running clothes (I will plea the fifth on whether or not they were used for running). Making healthful choices is a challenge when on vacation but it is possible - even if it's not 100% of the time.
Our family ended our summer vacation on the longest day of the year. Ours was planned around a family event - my niece's graduation party and an opportunity to meet some of my husband's family and friends for the first time. We decided to drive 20 hours to Mason City, Iowa. This is not a traditional hot vacation destination but I did discover some interesting facts... Mason City is the home town of Frank Lloyd Wright and Meredith Wilson (songwriter and playwright of "The Music Man"), and the site of the Big Bopper, Buddy Holly, and Ritchie Valens' plane crash was in the next town over.
Like anyone on vacation, I was faced with the challenge of trying to eat well and stay active on the road. For the most part, it was not a colossal breakdown of good intentions. I got creative at fast food places, ordering a side salad and grilled chicken breast, for example. There were times when I splurged but I would generally limit that to one meal a day. To combat road cravings that accompany 40 hours in a car, we brought snacks (high fiber granola bars, individual snack bags of baked chips, fruit, etc) and a lot of water. At rest stops and gas stations, we'd let our daughter burn off energy as we all stretched our legs. We packed our running clothes (I will plea the fifth on whether or not they were used for running). Making healthful choices is a challenge when on vacation but it is possible - even if it's not 100% of the time.
Monday, June 13, 2011
Lexington Family Services 5K
On Saturday, June 11, I had the opportunity to run the JFA sponsored Lexington Family Services 5K in Johnstown, NY.
The week leading to the event was not the best training week for me. It was either hot (90+ degrees) or storming. The coach in me knows that I should have found an alternative workout on the days that the weather was prohibitive. Treadmill, spin class, exercise dvd or even playing with the WiiFit would have been acceptable indoor alternatives. On the plus side, I definitely went into the race with rested legs. Thankfully the heat had broken by race day, but the rain was relentless. Thankfully I don't mind running in soggy shoes and find the rain quite refreshing.
Always one to share the joys of a 5:30 A.M. Saturday wake-up call, I brought my husband, daughter, mother and a friend of hers. My mother and daughter participated in the 1 mile walk - of course the 3 year old trotted the whole way - and the others ducked into a local cafe to escape the rain and enjoy breakfast.
The course is out and back, first mile downhill and last mile uphill. Knowing the amount of energy required at the end, I monitored my effort at the beginning very closely. It worked, as I felt great at the end and didn't let the hill slow me too much. The race was well run, as always, and I would love to see it grow over the years.
The week leading to the event was not the best training week for me. It was either hot (90+ degrees) or storming. The coach in me knows that I should have found an alternative workout on the days that the weather was prohibitive. Treadmill, spin class, exercise dvd or even playing with the WiiFit would have been acceptable indoor alternatives. On the plus side, I definitely went into the race with rested legs. Thankfully the heat had broken by race day, but the rain was relentless. Thankfully I don't mind running in soggy shoes and find the rain quite refreshing.
Always one to share the joys of a 5:30 A.M. Saturday wake-up call, I brought my husband, daughter, mother and a friend of hers. My mother and daughter participated in the 1 mile walk - of course the 3 year old trotted the whole way - and the others ducked into a local cafe to escape the rain and enjoy breakfast.
The course is out and back, first mile downhill and last mile uphill. Knowing the amount of energy required at the end, I monitored my effort at the beginning very closely. It worked, as I felt great at the end and didn't let the hill slow me too much. The race was well run, as always, and I would love to see it grow over the years.
Tuesday, June 7, 2011
Goodbye Pyramid...Hello Plate
The USDA has ditched the food pyramid and switched to a new symbol to encourage healthy eating: a colorful plate called MyPlate. The message is similar to that of the food pyramid: eat a variety of foods, with more emphasis some foods than others. Diet and nutrition tips for years have suggested filling half your plate with colorful fruits and vegetables and now the government is in agreement.
I find this to be logical, concise, and relatively simple. There is certainly less weighing and measuring when using MyPlate as a guide. Click on the photo to visit the new MyPlate website.
I find this to be logical, concise, and relatively simple. There is certainly less weighing and measuring when using MyPlate as a guide. Click on the photo to visit the new MyPlate website.
Wednesday, June 1, 2011
Race Report - Cooperstown Sprint Triathlon 5/29/11
This past Memorial Day weekend, I participated in the inaugural Cooperstown Triathlon. It was my first visit to Cooperstown and this event gave me quite the introduction. The scenery was gorgeous, the town is quaint, and the race was very well organized. These three factors made it a great event and one that I plan to participate in again next year. In addition to awesome race organization, one of the premier sponsors was JFA client Brewery Ommengang!
First, I am going to admit that my training was not what it should have been. I have been running consistently but I had not ridden my bicycle outdoors since September. This is not a training method that I recommend. Fortunately, I have the aerobic capacity and enough experience to monitor my efforts and react accordingly. This event was one that I simply wanted to finish and enjoy.
The week leading up to the race, I had severe anxiety about the swim. While I am confident in the water, the race director had emailed all athletes updates on the water temperature. I do not react well to cold water. At all. On race day the water had warmed slightly to 58 degrees. I was in a full on panic. The course was shortened from 800 meters (half mile) to 600 meters (third mile) for the safety of the athletes. On race morning, I put on my wetsuit, booties, and neoprene swim cap for added warmth and tried to warm up in the lake. My sinuses froze and my arms went numb but my core, feet, and head were comfortable. When it was time to get in the water to start the race, I decided to take it easy and not put too much pressure on myself. The first several meters I was cold, but ok. Then I picked up my head and that was a mistake. My chest constricted and my breathing got very shallow. I could not find my rhythm again. I have never dropped out of a race but on this particular day, I decided that it was not worth the risk so I cut the swim short, and headed back to shore. As I neared the water's edge, I started seeing blue spots, my arms were tingling, and I realized that I had made the right decision. Any more time spent in the water could have been dangerous.
The first time I experienced the cold water upstate NY wheezing was at the Musselman Triathlon in 2006. At the time I had been training in warm Florida water and my system was shocked by the water temperature. I took my time and refused to quit the swim, wheezing and coughing for the rest of the day. In 2006 I was unmarried and had a very lovable dog to care for. In 2011, I am married, have a child, and the same very lovable dog. I am not in any position to take risks with my health or life. There are too many who depend on me and I put them ahead of my pride.
This decision, while a tough one that bruised my ego a bit, was the best I made that day. I was able to ride the bike course and jog the run course without pressure of trying to "race". I had removed my timing chip and withdrawn from the race and was finishing the course for fun. Surprisingly, my time was included in the final results and I learned that there were only 2 people in my age group. I finished second.
First, I am going to admit that my training was not what it should have been. I have been running consistently but I had not ridden my bicycle outdoors since September. This is not a training method that I recommend. Fortunately, I have the aerobic capacity and enough experience to monitor my efforts and react accordingly. This event was one that I simply wanted to finish and enjoy.
The week leading up to the race, I had severe anxiety about the swim. While I am confident in the water, the race director had emailed all athletes updates on the water temperature. I do not react well to cold water. At all. On race day the water had warmed slightly to 58 degrees. I was in a full on panic. The course was shortened from 800 meters (half mile) to 600 meters (third mile) for the safety of the athletes. On race morning, I put on my wetsuit, booties, and neoprene swim cap for added warmth and tried to warm up in the lake. My sinuses froze and my arms went numb but my core, feet, and head were comfortable. When it was time to get in the water to start the race, I decided to take it easy and not put too much pressure on myself. The first several meters I was cold, but ok. Then I picked up my head and that was a mistake. My chest constricted and my breathing got very shallow. I could not find my rhythm again. I have never dropped out of a race but on this particular day, I decided that it was not worth the risk so I cut the swim short, and headed back to shore. As I neared the water's edge, I started seeing blue spots, my arms were tingling, and I realized that I had made the right decision. Any more time spent in the water could have been dangerous.
The first time I experienced the cold water upstate NY wheezing was at the Musselman Triathlon in 2006. At the time I had been training in warm Florida water and my system was shocked by the water temperature. I took my time and refused to quit the swim, wheezing and coughing for the rest of the day. In 2006 I was unmarried and had a very lovable dog to care for. In 2011, I am married, have a child, and the same very lovable dog. I am not in any position to take risks with my health or life. There are too many who depend on me and I put them ahead of my pride.
This decision, while a tough one that bruised my ego a bit, was the best I made that day. I was able to ride the bike course and jog the run course without pressure of trying to "race". I had removed my timing chip and withdrawn from the race and was finishing the course for fun. Surprisingly, my time was included in the final results and I learned that there were only 2 people in my age group. I finished second.
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