 Are you a marathoner and travel by plane to races? If so, you may want to catch up on some research by Beth Parker Ph.D. and colleagues. You may be at risk. A study comparing plane and car transported Boston Marathoners found that plane travelers had high levels of blood clotting agents. Making those that travel by air a high risk for blood clotting; the study also indicated that older adults may have an increased risk. To cut your risk, Dr. Parker suggests wearing compression socks during your flight.
For Further Reading: Parker B, Augeri A, Capizzi J, d'Hemecourt P, Kriz P, Troyanos C and Thompson P. Effect of Air Travel on Exercise-Induced Coagulatory and Fibrinolytic Activation in Marathon Runners. Clinical Journal of Sport Medicine, in press. Additional research is currently being conducted to determine the implications of the findings and the effectiveness of interventions (i.e. compression socks.)  Yeah! You are making the switch and are so excited that you are ready to go! But, before you take one barefoot step, read this! Transitioning to barefoot or minimal footwear for running, other workouts or everyday wear should be performed progressively and with awareness. Tendons, ligaments, muscles, bones and skin all must adapt. Building up strength slowly will prevent undue stress and injury.
Your body is highly adaptable and will learn to function quickly, but the movement, either barefoot or minimally shod, is different than you may be accustomed to, and can cause muscle soreness at first. When barefoot or in minimal footwear, it is most common to adjust your gait from a heel strike to a forefoot/midfoot strike. (Lieberman) Forefoot striking requires you to use muscles in your toes, midfoot, heel, ankles and calves that are most likely pretty weak. Podiatrist, Dr. Michael Nirenberg explains in a recent article for the Canadian Medical Association Journal “There are four layers of muscle in our feet. The majority of the muscles are used less, if at all, when the feet are in supportive footwear…once you support the arch of the foot, you don’t use your foot muscles as much.” (Collier, 2011) The typical modern shoe is like wearing a cast for too long, the confined muscles atrophy. Dr. Nirenberg further states “If you start doing barefoot activity…you start to build up the muscles in your feet.” (Collier, 2011) As a result of the new movement, your feet and calves are going to temporarily feel it as strength is built; they may feel tired, stiff and sore. Additionally, the Achilles tendon may stiffen. That’s why it is imperative to your health to take a progressive approach, acutely listen to your body, maintain proper form, and not push further than your body can handle. To begin, test out your shoes wearing them to do things that you normally do in regular shoes. Wear them to the grocery store, around the house, get a feel for them and rediscover what feels natural. Your toes grip the floor a bit differently, and you will feel quite a bit more of the ground environment. You may experience spring in your step and a bit of exhilaration. Once you are ready, try 10% of your regular workout in them for one week. Then, progress increasing by 10% each week until full time use is achieved. Vibram’s brochures say, don’t get discouraged, but it may take as long as one year to comfortably make a clean break from traditional sneakers to full time FiveFingers. Dan Lieberman and team, reiterate in the Biomechanics of Foot Strike, “Be patient and build gradually. Stop and let your body heal if you experience pain. Sore, tired muscles are normal, but bone, joint, or soft-tissue pain is a signal of injury. Stop if your arches are hurting, if the top of your foot is hurting, or if anything else hurts!” When transitioning, you don’t necessarily have to reduce your workout, just reduce the time you are barefoot or in minimal footwear. Carry a pair of sneakers along for part of your workout. You may also want to integrate forefoot/midfoot striking into your normal workout progressively. Start off your workout with a forefoot/midfoot strike and transition to your normal strike. Become and stay very aware of your environment, the terrain and what is in front and under foot. Let your feet and legs feel the subtle changes in impact and ground so you can adjust your body. And, of course, when running barefoot particularly, be careful of things that can lead to a stubbed toe or puncture your soles, like nails, glass, fish hooks, needles. Finally, prevent injury and soreness by stretching and foam rolling your feet, calves and hamstrings regularly; preferably after each workout/use. To learn specific feet strengthening, foam rolling and stretching exercises that are best for your body and ability, and learn how to integrate them into your unique workout, contact Coach Travis at learnsafemovement@gmail.com  By: Coach Travis
When it comes to core, most people think, six pack abs. But, that’s only part of your core. Though professionals debate the exact muscles and connective tissue that combine to create your core, the core is most commonly recognized as the muscles and connective tissue that function in trunk and back movement, stabilize the hips, shoulders and back and support the spine. I agree with the thought that the core includes the muscles and connective tissue that attach to the lumbopelvic hip complex, thoracic spine, cervical spine (Clark, Lucett & Corn, 2008) The core is our powerhouse. The core is integral to daily function and is often referred to as your powerhouse because it is your bodies center of gravity, it's where all movement begins, and is the center of power. The 29 muscles comprising the core, act as a girdle holding your body in alignment and allows your extremities to move in a more efficient, effective manner. Think of your body as a kinetic chain from head to toe with each body segment a link connected to create a whole. The energy to move is generated at one link and transferred to the next. All of our movement is dependent upon the function, efficiency and strength of this chain. Your core is at the heart of this chain and if it is unstable, the kinetic chain will lose efficiency in it’s transference of energy, force, balance and stabilization and the bodies ability to generate power will be reduced. Having a strong core is vital to good posture, muscle control, injury prevention, maximum athletic performance and basic daily living activities. “Regardless of the sport or skill, it is essential to have correct biomechanical positioning, or postural control, (the bodies ability to maintain a stable position) in order to maximize energy transfer. Correct postural control requires a strong, stable core. A strong and stable core allows one to transfer energy effectively as well as reduce undue stress. An unstable or weak core, on the other hand, will not allow for optimal force or energy production and will ultimately require compensation in other areas to make up for the lack of force production.” (Oliver, Adams-Blair, 2010) Is that right, a weak core can contribute to injury? It is important to understand that not all injuries are a result of a weak core, however, “many injuries that are not caused by direct contact are due to body mechanics, and they typically can be linked to a lack of core stability. Core stability could also play a huge role in non-contact knee injuries.” (Oliver, Adams-Blair, 2010) It is imperative that everyone, at all ages, maintain a strong, healthy core. Having a strong core is the best foundation for endurance, speed, strength, balance and agility. It is believed that a weak core diminishes a person’s ability to reduce, produce and stabilize force. As kids grow through their adolescence, core strength will ensure proper postural alignment, coordination, and agility, and will help with daily activities from playing the flute to football practice, to healthful sitting posture during homework. As your growth plates stop, reaching into teenage years and beyond, a strong core ensures proper posture through your work life, reducing the risk of repetitive injuries like carpal tunnel or low back pain. As we age, stabilization and balance are imperative to functional, daily living, for that matter it is imperative at any age, however, older adults are at higher risk for falling and potentially breaking bones, such as hips, wrists and ankles. How do I integrate core into my workouts? Exercising the core requires sustained contractions between 6 and 20 seconds to properly stimulate the neuroconnection to the muscle. The best tool that I have found to integrate core into a workout is TRX. When using TRX, you are engaging your core in every exercise you do. Another great way to squeeze core exercises into a workout is to do these exercises during an active rest.  By: Coach Travis
According to a survey conducted by Women’s Health, these days, the average woman is in the car on average 15 hours per week. That’s over 2 full work days! Women and families are busy, and always on the go! Eating healthy can be a challenge. However, with rising child and teen obesity also comes increased risk for health problems that are only typically seen in adults, like Type 2 Diabetes and elevated blood cholesterol, in order to keep our families strong and healthy, we must rise to the challenge. When you are on the go, either running your daily errands, in between home and soccer practice or ballet, running out to an after work meeting, or heading to the gym, eating healthy isn’t always easy. It is too convenient to stop at your favorite fast food joint to pick up a burger, some fries and a soda and call it lunch or dinner. Not exactly health food. Or, even worse, not eat at all. But there are quite a few options if you want to eat healthy and if you want your family to eat healthy while you are on the go. We have put together a selection of “Quick Tips” that can help you gain control of your families nutrition and health. Always Have Food Available. Keep healthy food stocked in your pantry and refrigerator at all times so you can pack your own snacks and lunches. It is the best way to avoid the fast food restaurant or that box of fundraiser candy just steps away from your desk. And, not only is it healthy, but it saves money! So think ahead. Here are a few tips to get you armed and ready for healthy choices: ● Be container prepared. Gather and purchase if needed containers such as glass containers with lids, or plastic bags, foil and wax paper and a portable cooler that can be used to carry and keep food cool in the car. Stow in your car a basic picnic set: a set of flatware, a small Swiss Army knife, napkins, wipes, a glass, a couple of plastic storage bags and a garbage bag. ● Research food product at home and plan your meals for the week ● Play favorites. Earmark several favorite, quick and healthy recipes and always have the ingredients ready. This is great for a quick dinner after a night of after school sports. My favorite is spinach frittata and lightly salted steamed red potatoes with green onion. ● Create a list of healthy foods that you would like to always keep in the house, work and in the car, like carrots, sliced fruit, whole wheat bread, energy bars, etc. Make sure there is plenty of variety so you won’t get bored of the same items. ● Is convenience key? Buy pre-washed salads, prepared carrots, coleslaw, celery, pineapple. Whole Foods and Trader Joe’s has a great selection. Check out your local grocer’s produce aisle. ● Keep a grocery list on your refrigerator and always write down when you are out of something ● Organize your fridge and pantry so you can easily, visually see when you are out of stock ● Mail order produce. Try an organization like Local Harvest which delivers organic, farm fresh produce to your door step ● Make Grab and Go’s. Wash and prepare fruit and veggies into single serving size plastic bags or container. You can also do this with other snacks like pretzels or trail mix. Or, for convenience, purchase product that is already divided into single serving sizes. Trader Joe’s has a great Trial Mix in single serving snack packs. ● Stock up. Keep snacks and even lunch items anywhere you and the family might get hungry, like the car, your gym bag, your purse, at your desk, even in the office fridge and/or freezer. ● Make meals on the weekend that can be used as leftovers or frozen in single serving sizes and freeze and reheated during the week. ● Make the kids a list of quick and healthy after school snacks that they can prepare. Post it in the kitchen for them. Include things like lowfat mozzarella stick with multigrain crackers. ● Hydrate. Toss aside the coffee cup and always carry a filled water bottle with you everywhere. Thirst can be misunderstood as hunger. Schedule meal and snack time and stick to it.Most of us are better with a food routine than not, and kids especially benefit from it. If your kids know they will only get food at certain times, they’ll eat what they get when they get it. Begin by starting your day off right with a balanced breakfast- forget about skipping it, you will do yourself more harm than good and may overindulge at lunch time. Then, eat your snacks and meals throughout the day. Fuel Up Before You Leave. Curb your appetite and have a healthy snack like a piece of fruit, a yogurt, a glass of milk or even a handful of trail mix or raisins before you walk out the door. You will be less likely to become so famished that you over indulge simply because you have no other option. Keep An Emergency Stash. Keep an emergency stash of healthy snacks everywhere you or the family may need them, like in your purse, your desk at work. your car and your gym bag. I usually always carry 2 Balance Bars and a few Grab and Go, single servings snack packs of trail mix or multigrain crackers and a reduced fat string cheese. This usually satisfies me until I can get to a more healthful, fulfilling meal at home. Sometimes you have no other option than to eat out while you are on the go. When that is the case, try to find a grocery store or large convenience/drug store where there is a lot of variety. If a grocery store isn’t available, opt for a restaurant. Grocery Store dining. While you are on the road, you should be able to find a grocery store close by ,or a convenience store. A grocery store will offer you the most variety and more healthful choices than a convenience store or restaurant. Here are some tips: ● Plan your attack. Always have a plan when you go into the grocery store and avoid shopping on the inner aisles (which usually contain only processed foods). ● Avoid eye contact with the mega marketing end caps. Go past the end caps and be wary of bargain bins where smartly placed sweets and treats grab your stomach's attention. ● Never go to the grocery store starving! Before hunger strikes, plan to hit the store to get your meal or snack. Otherwise, it may be twice as hard to resist the convenience of M&Ms. ● Research food product at home and create a list that can be tucked into your purse or wallet of ideal snacks and meals. ● Read the label. If you purchase something processed, get familiar with the nutrition label. Avoid items with high sodium, fat and hydrogenated oils. ● Head for the deli case. Many stores these days also offer deli sandwiches (skip the mayo and opt for mustard) and freshly prepared salads to go. Add a bottle of water and lunch is served. ● Check out the produce. Look for prepared fruit and veggies in the produce section. ● Don’t forget a snack for later. While at the grocery store, pick up an afternoon snack. Restaurant dining. Though much of the food that is served in restaurants isn’t exactly healthy, many restaurants now have healthier menu options. Subway, Wendy’s, Jamba Juice and Applebees are a few. And by making smart choices, you can eat healthy. Here are some restaurant survival tips: ● Eat before you go. If you are out and about, and have an extra snack with you, like a handful of almonds, eat it. When you arrive at the restaurant and order, you won’t be starving and will be more able to control portion size. ● Start small, Begin with a salad, cup of non-cream based soup or baked potato first, then if you are still hungry, place an order for more. ● Eat your sandwich open-faced. By eating only half the bun, you can eliminate unnecessary calories. ● Ask for a wheat bun. Some places offer a wheat alternative, some don’t. It never hurts to ask. ● Order baked, broiled, or grilled lean meats including turkey, chicken, seafood, or sirloin steak. Opt for grilled chicken sandwiches instead of hamburgers. ● Avoid double meat and bacon. ● Skip the high fat add-ons, like mayonnaise, butter, sour cream, dressings, sauces or cheese and opt for a healthier alternative like a low fat dressing, balsamic vinaigrette, salsa or mustard. Ask for olive or canola oil instead of butter, margarine, or shortening. ● Can I have that on the side, please? If you choose to splurge on a high fat sauces or dressings, ask for it on the side and use them sparingly. One trick is to dip your fork into the dressing then the salad. You use a lot less dressing without sacrificing the flavor. ● Drink nonfat or lowfat milk instead of whole milk or cream. ● Choose fresh fruit instead of sugary, high-fat desserts. ● Skip the fries or other unhealthy sides. Most of the big chains offer side salads or fruit on their menu. If you can, skip the side all together. Often, the entree is enough by itself. ● Skip the soda. Drink water instead. Regular sodas, juices, and energy drinks usually contain "empty" calories that you don't need — not to mention other stuff, like caffeine and sodium. ● Go for balance. Choose meals that contain a balance of lean proteins (like fish, chicken, or beans if you're a vegetarian), fruits and vegetables, and whole-grains (like whole wheat bread and brown rice). ● Subside to the craving. If you have a craving for something unhealthy, try sharing the food you crave with a friend. This way, you get to have what you want, in a controllable amount. ● Pass on the “value-size” and be aware of portion size. Be mindful of portion sizes. Most restaurant portions are way larger than the average serving of food at home. The portion sizes of American foods have increased over the past few decades so that we are now eating way more than we need. The average size of a hamburger in the 1950s was just 1.5 ounces, compared with today's hamburgers, which weigh in at 8 ounces or more. ● Share. Share an entree or smoothie with a friend. Most restaurant portions are adequate for two people. ● Ask for half portions or take half of your dish home. Don’t even let the extra food hit your plate. If half portions aren’t available, ask for a box before you start eating and half it yourself. Remember, moderation is key. The best way for you and your family to have a nutritious diet is to follow a balanced plan that you can stick to for the long term. Indulging once in a while in a double double cheeseburger, fries and a shake is ok. But, it shouldn’t be routine. You don’t have to be perfect and you don’t have to completely eliminate foods you enjoy to have a healthy diet. The long term goal is to feel good, have more energy and reduce the risk of cancer and disease. Don’t let your missteps derail you—every healthy food choice you make counts. By: Coach Travis
Drink up! Here are a few tips to help you achieve your daily water intake. Cheers!
 "You only get out of life what you demand!"~Jim Valvano
Three touching books to keep you moving toward you goal,to help you overcome your obstacles, and to inspire you. Based on sports- stories, quotes and players, these books may, like coach Jim Valvano expresses, "make people leap, make them laugh, make them cry, make them dream." Only when you dream, and demand that dream come true, will you become. These doses of that inspiring reality express many wonderful dreams. Yours is next.
 By: Coach Travis
One of the most frequently asked questions that I receive is, "Are sports drinks good for me? Will they rehydrate me better than water?" Sports drinks were invented for the hot Florida sun. The University of Florida football coach requested that university researchers research a hydrating replacement for his physically exerted players sweating in the summer heat. And, in 1965, Gatorade was born and named after the university's mascot, the Gator. The researchers concocted a solution that provided small amounts of sugar, electrolytes (sodium, potassium and chloride) in water. The purpose: to replace lost water, replenish electrolytes and boost energy. The team went on to win their first Orange Bowl and credited the triumph to Gatorade. A star was born. Maintaining balanced hydration is essential for your body to function. Our bodies are over half water. A loss of just 2% of your body weight in water decreases performance; a loss of more than 10% is considered a medical emergency. We can live without food for weeks sometimes even months, but go without water for even a day, in an ideal environment and your health will deteriorate. Hydration is critical. Sports drinks are formulated to replace the lost water, replenish the excreted electrolytes, provide small amounts of glucose to your muscles for a boost of energy and encourage more consumption with the flavor. They are designed for physically exerted individuals, who work out or work at a high intensity for more than an hour in intense heat. These drinks were designed for individuals like football players, soccer players, construction workers, roofers- not sports enthusiast in the grand stand or children in front of the TV. For the average person in a normal environment, or for the fitness enthusiast working out for under an hour, drinking small amounts of water, often, will provide proper hydration. Water is cheap, readily available and no calories. There is no nutritional value to sports drinks. With obesity rates rising faster than they are falling, and young children contracting adult diseases, is the extra sugar (in the form of high fructose corn syrup), sodium, preservatives, and dyes necessary for hydration? Sports drinks contain half of the sugar and calories of a soda, provide no other nutritional value, and they are expensive. Studies have shown that individuals will consume 25% more sports drink than water; children will consume 90% more. Though sports drinks target our flavorful desires, are they solving our hydration problems, or forming an unhealthy dependency? Sports drinks do serve a function, but should not be relied upon as your primary source for hydration. If you are wanting a sports drink for performance, here is what you should look for. The drink should contain 6-8% carbohydrates. Anything more than 10% (soda pop & fruit juice) often has negative effects, such as: abdominal cramps, nausea and diarrhea. Anything less than 5% carbohydrates and the drink is not providing enough energy to improve performance. Zero calorie products (containing 0% carbohydrate) such as Propel or Powerade Zero, are considered water replacements, and not sports drinks. If you are seeking a sports drink for performance, you are seeking the energy that it provides- which is calories. Zero calorie products will not effect your energy systems. Conclusion: Would I buy sports drinks for my family? Yes, on occasion. I don't prefer them for myself or my family regularly. Do we drink them on occasion, absolutely. But, they are a treat. A once a month or less kind of treat. Coca Cola and Pepsi have done a spectacular job marketing their products- we all know Powerade and Gatorade. But, are they really necessary? Isn't water good enough? For our family, and we are extremely active and workout daily, water is enough for most situations. But on the occasion, like when we are working outside in the yards during summer, or working out at a bootcamp in the sizzling summer heat, when our bodies are pushed to sweat a lot, and we are exerting a lot of calories, we drink sports drinks to replace the water and sodium being lost through sweat and urine. In our family, sports drinks, like everything else, are consumed in moderation. Resources
 2021-2022 Sac State Future Hornets Kids Club
This exclusive membership, for kids 12 or younger, will allow you to cheer on the Hornets at all home regular season Sac State athletic events for just $25! Membership includes: -General admission to all regular-season home athletic events -Future Hornet Kids Club T-shirt & Swag Bag -Exclusive FHKC Email Updates -Chance to be a ball girl/boy at select home games -Personalized membership card -Meet and greet autograph session with Sac State Student-Athletes -Opportunity to be on the field/court and make the spirit of tunnel for the home team -Youth admission prices for up to two guests in general admission (based on availability) Join Today! Click HERE https://hornetsports.com/sports/athletics_fund/kids_club Does your Boy or Girl wan to be a ball boy/girl? Submit a request HERE https://hornetsports.com/sports/athletics_fund/kids_club Going to Games- Hornet Tickets and Youth Tickets https://hornetsports.com/tickets/index Hornets Sports https://www.hornetsports.com/landing/index *Note: Sac State Hornet's Athletic Department has done a fantastic job on their website and resources for the prospective and present student athletes, alike, offering an abundance of inspiration. Setting Sites on Collegiate Sports By: Coach Travis
Saturday’s Big Sky win by my Alma Mater, the Sac State Hornets, is extraordinary! When I look to the future of what this means to my kids, little athletes, still in elementary and middle school, I see a strategic win for the Greater Sacramento Region when it comes to athletic player development. Having been a Cross Country and Track & Field scholarship athlete at Sac State, myself, and having coached and held board positions of our kids' local leagues, we know that this location is a hub for leagues (of all sports & sizes), players, and has the infrastructure in place to excel strategically. As the years grow, Sacramento region’s collegiate sports are news breaking, and winning BIG! A question I often get from parents: “When do you start looking into college level sports?” Here is what I have seen in my industry, happening amongst players.
Do you want to be a college athlete? Here are some additional resources for inspiration and goal setting from Sac State Hornets Athletics Department: SacState Student Resources https://www.csus.edu/student-affairs/centers-programs/student-athlete-resource-center/ Eligibility to Play as a Student Athlete at SacState https://www.csus.edu/student-affairs/centers-programs/student-athlete-resource-center/_internal/_documents/what-it-takes-to-be-a-hornet-pdf.pdf Eligibility to Play in the NCAA https://www.csus.edu/student-affairs/centers-programs/student-athlete-resource-center/_internal/_documents/ncaa-initial-eligibility-for-the-college-bound-sa-pdf.pdf Sports Camps & Clinics at Sac State https://hornetsports.com/fan_info/camps/index Going to Games- Hornet Tickets and Youth Tickets https://hornetsports.com/tickets/index Future Hornets Kids Club! (BEST VALUE! Kids 12 and under get in to any home games for a $25 membership.) https://hornetsports.com/sports/athletics_fund/kids_club Hornets Sports https://www.hornetsports.com/landing/index *Note: Sac State Hornet's Athletic Department has done a fantastic job on their website and resources for the prospective and present student athletes, alike, offering an abundance of inspiration. Let's talk about: Setting Fitness Baselines and Measuring Progress - Inspiring Healthy Exercise Habits Hi There!
With the start of the school year, now is a great time to start an exercise log, setting baselines, goals and benchmarking progress. The school year is a natural beginning, with a natural end, making it a great S.M.A.R.T. goal, and goal setting lesson! Beyond the exercise, this also makes for great math skills. Check out the At Home site of the Presidential Youth Challenge. We love the exercise tutorials, and downloadable tracker! This is a great way to incorporate healthy exercise practices in the home and start exercise discussions, beyond P.E. and training sessions. Smooth Moto Coaches love it when parents and kids ask about things like the Presidential Youth Challenge. During P.E. class, they work on building their abilities to excel at testing like this. P.E. class is a great time for kids to ask questions, get specifics on how to do an exercise, learn how to benchmark progress, or have Coach take a baseline for them. Coach will even help parents define appropriate "P.E. homework", if you choose. Using the tracker as a goal setting experience, and point of discussion with Coach is also a fantastic use of this resource. Just ask! Anytime! Resources: Presidential Fitness Challenge at Home (url: https://www.pyfpstore.org/pages/pyfpathome) With Gratitude, The Smooth Moto team - P.E. for kids! where kids Learn Safe Movement |
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