Things we Learned at XC Camp 2013

Greetings Family and Friends, 

While we were at camp we had the privilege of listening to some great speakers. They came in to talk to us about staying healthy, Eating well and good running form, out goal through out this season is to stay strong and healthy and run great races. 

Staying Strong and Healthy as a Runner with Adam Fujita

Adam Fujita PT, DPT is a graduate of Grand Valley State University, School of Health Professions Doctorate Physical Therapist Program. He also earned a Bachelors Degree in Biomedical Science. Previously employed as an adjunct anatomy professor at Grand Valley State University and Grand Rapids Community College, Adam brings his extensive knowledge and education experience to SIMIO PT. Adam enjoys long distance running, camping, road cycling, ultra mountain bike racing, and is also one of the founding members of Team Solstice, an ultra-endurance charity race team.

Adam Did a great demonstration at camp of how our muscle all work together and how when they are not working together for us what happens the imbalances that occur and why we feel like we have tight muscles.  He also showed us some great ways that we can can work to become stronger and overcome some of these imbalances. 

Thanks Adam for being willing to share some of your knowledge with us and help encourage us to pay attention to how we feel so that we can keep our bodies strong and healthy, and run great races. 

Healthy Eating with Allison Reed

Allison Reed, RD is Spartan Stores Registered Dietitian.  She attended Michigan State University, where she earned her Bachelor’s Degree in Dietetics, and was accepted at Yale-New Haven Hospital where she completed her dietetic internship.  She is a Certified Personal Trainer and Group Fitness Instructor with the Aerobics & Fitness Association of America and has been working in nutrition and fitness for several years.  Allison has a strong background in public health and strives to promote health and wellness in the community.

You can find nutritional information in stores provided by Allison in the Pharmacy Plus brochures and find tips in the Nutrition Guide brochure on utilizing the shelf tag system found throughout the store.She writes for the “To Your Good Life” brochures found in the pharmacy, advising on various health and wellness topics. She also provides input for the Meals Made Easy program to promote healthy shopping on a budget.

Allison works with the local media and appears in print, on TV, and on the radio where she provides nutrition education and tips on how to prepare healthy, affordable meals.  She also participates in nutrition related events throughout the community and in-store.

Choose My Plate

Before you eat, think about what goes on your plate or in your cup or bowl.

Foods like vegetables, fruits, whole grains, low-fat dairy products, and lean protein foods contain the nutrients you need without too many calories.
Try some of these options.:
 

Make half your plate fruits and vegetables.

• Eat red, orange, and dark-green vegetables, such as tomatoes, sweet potatoes, and broccoli, in main and side dishes.
• Eat fruit, vegetables, or unsalted nuts as snacks—they are nature's original fast foods.

Switch to skim or 1% milk.

• They have the same amount of calcium and other essential nutrients as whole milk, but less fat and calories.
• Try calcium-fortified soy products as an alternative to dairy foods.
• Make at least half your grains whole.

Make at least half your grains whole.

• Choose 100% wholegrain cereals, breads, crackers, rice, and pasta.
• Check the ingredients list on food packages to find whole-grain foods

Vary your protein food choices.

• Twice a week, make seafood the protein on your plate
• Eat beans, which are a natural source of fiber and protein
• Keep meat and poultry portions small and lean

Allison came to talk to us about good eating habits and good foods to eat. She Talked to us about timing, when we should before and after a race, she talked to us about hydration and how staying hydrated effects our bodies, and she also talked to us about getting enough sleep so that we can perform at our best. Allison was kind enough to bring us all a healthy snack for that afternoon as well, a banana and low fat sting cheese stick. 

Thanks Allison for being will to share some of you knowledge about healthy eating, your tips will help us keep running strong this season. 

The Healthy Athlete-Hydration

The Healthy Athlete-Food and Snack Ideas

Allison Reed, RD

Corporate Dietitian

Spartan Stores

Phone: 616-878-2495

Email: Allison_Reed@SpartanStores.com

Good Form Running- With Josh Vork

Josh Vork is the assistant store manager of Gazelle sports in Holland and the Zeeland Girls Track Coach. He Also specializes in teaching a coarse called Good Form Running. Josh Enjoys running and encourages people to run injury free with the Good Form Running Class he leads. 

GFR

Josh Vork  Assistant Store Manager

Thanks Josh for coming out to camp this year to share us with us the four points of Good Form Running, We are going to try hard to make sure that we keep our Posture, Mid-Foot, Lean, and Cadence in check this season. 

Thank You 

We would like to give a huge THANK YOU to all of the speakers who helped make XC camp a great experience for us and to everyone who helped make camp possible this year. 

Request Foods

Spartan Stores 

Schipper Eggs 

Lets Have a Great 2013 XC Season