Week Thirty One - One Team

Developing Tolerance

by Coach Anita

As promised in last week’s article, I am continuing discussion on training concepts. Specifically how our bodies respond to training stresses, and therefore why and how we do certain types of workouts. This week’s concept is Lactate Tolerance.

Last week I explained how blood lactate is produced by the body and how working in the Easy Zone (40-55% of maximum heart rate) improves the body’s capacity to clear it. This week we’ll discuss developing lactate tolerance. 

Lactate tolerance workouts (also called anaerobic capacity workouts) cause the buildup of lactate, which is uncomfortable both physically and mentally. By training in this uncomfortable condition, you start to get desensitized and your body (and mind) adapt to better function in this state. Remember, lactate builds up when you are working at high intensities. Lactate tolerance (LT) workouts allow your body to develop a tolerance to the build up as well as metabolize the lactate and other byproducts more quickly, which allows you to work longer at high intensities.

The reps for LT workouts are short (10-30 seconds), the work to rest ratio is low (1:1 or lower) and the work intensity level is high (Performance Zone intensity - 80-90% maximum heart rate; it should feel very hard). The total work time for a piece is between 4-9 minutes (not including rest). These workouts are very fatiguing, and aren’t done frequently.

Examples of LT workouts we would do in practice:  

• 10x(30”/30”R)@90% (translation: 30 seconds on at 90% of heart rate max then 30 seconds rest repeated 10 times.) 5:00 total work; 10:00 piece.

• 3x(15”/30”R)(30”/30”R)(45”/45”R)(30”/30”R)(15”/30”R)/6’@85% (A pyramid: 15 sec on, 30 sec rest; 30 sec on, 30 sec rest; 45 sec on, 45 sec rest; 30 sec on, 30 sec rest; 15 sec on, 30 sec rest at 85% HR max. After each pyramid rest for 6 minutes. Repeat 3 times.) 8:15 total work; 28:30 piece.

• 5x(200m/1’R)@90% (translation: 200 meters at 90% HR max then 1 minute rest repeated 5 times.) Approx. 7:30 total work; 12:30 piece.

        You’re getting bonus work by learning how to read practice drills ;-)

Lactate tolerance workouts, while difficult and fatiguing, familiarize your body and mind with the demands of high intensity training and performance which enable you to do them more efficiently and effectively. These workouts can be done running, on a stationary bike, rowing machine, paddle board, kayak or canoe. 

Improving Your Emotional Health

By Suzanne

When we think of ways to improve our health we usually start with things that are physical such as eating more nutritious food, exercise more and making that overdue doctor or dentist appointment. 

Our emotional health affects how we think, feel, and act. It is important to keep a check on these 3 components to ensure that our emotional well being is healthy. How are you currently doing with your outlook on life? How are you managing your emotions? Are you able to manage whatever life throws at you?

The good news is that that working on our emotional well being doesn't have to take a lot of time or effort. Making a few small changes can help you improve your emotional health and live a more rewarding life.

1. Spend five to ten minutes being mindful. Learning how to be more aware of how you feel in the  moment is a great way to tune in to your emotions. If your mind wanders, don't worry, simply observe the thoughts and move on. With daily practice, you will retrain your thought processes to be more mindful.

2. Keep a gratitude diary. Research suggests that acknowledging, or writing down things you are grateful for can improve your your mental wellbeing. Before you go to sleep, write down three things that you are grateful for that day. You will soon find yourself on the lookout for the good things as you go about your day.

3. Go for a brisk walk. Being physically active is a great way to improve your mood and reduce anxiety. The energy boosting endorphins that are released during your activity will help boost your energy.

4. Chat with a friend. We are social animals. Spend time connecting with friends, meeting new people so that you have a supportive network. How about taking a walk together? I took a walk with another Pink on Saturday observing social distancing. It left me feeling refreshed and grateful.

5. Break out of your routine. During the Covid restrictions many of us have probably found that we may doing the same things day in and day out. Daily life becomes monotonous, and leaves us feeling lacklustre. Try a change of routine, whether its taking a new route to work, taking up a new hobby, or switching things up at home.

6. Give something. Giving things to others can improve your sense of wellbeing and boost your social connections. Examples of giving can be a simple smile, a few hours of volunteering, or making meals for friends in need.

7.  Say no. Setting boundaries is a way to safeguard our emotional psyche. Avoid overextending yourself. If you feel like you need to recharge yourself, it is perfectly fine to say no to things or to rearrange to a later date.

8. Say yes. On the other hand saying yes to an unexpected opportunity can be a good way to open us up to new experiences. It could be a chance to try something new and meet new people.

9. Do a digital detox. Social media is a way to keep in touch with what's going on in the world. Being glued to our phones and computers viewing others "highlight reels"  isn't always great for our emotional wellbeing. Take a break from scrolling now and then, and reap the rewards.

10. Ask for help. Sometimes we need a helping hand to keep our emotional wellbeing on an even keel. Asking for help when you need it, whether that's from a friend, colleague or health professional, is one of the most important things you can do for your emotional health.

I hope some of these suggestions will help you stay emotionally healthy.

Form First 

by Coach Pat

When exercising, keeping good form will lead to success.  The old adage, 'quality before quantity' holds true for all forms of exercise.  When you are beginning, spend time learning correct form and as you progress, form checks are helpful.  Perfecting form will boost performance, conserve energy and reduce injuries over time.  

When strength training with weights you are adding stress which makes form more important.  Follow these guidelines. 

• Always warm up

• Lift an appropriate amount of weight - 12-15 reps 

• Move through the full range of motion

• Breathe 

• Seek balance - working opposing sets of muscles

• Keep steady and slow-avoid using momentum

• Remember to rest

• Don't ignore pain 
  
  
• Wear shoes

These guidelines apply for body weight exercises as well.  If the exercise is too difficult modify the position so the amount of body weight is less.   Pushups at an incline or on a wall and Tricep dips with legs at 90 degrees feet on floor or legs straight out are examples of modifications that adjust the amount of body weight.  

If you aren't sure of your form and you don't have a big mirror - take a video with your phone or computer and watch yourself.   If you still have questions send the video to one of the Fitness Team.   

Here are some videos that address form :  

For popular exercises :  

https://youtu.be/dBJry3tcX0Q

Using hand weights :  

Workout of the Week 

By Coach Oden 

November Challenge Coming Up 
...Team Fitness

The November Challenge will start next Monday.   Get ready to work another part of your body.   I can give you a hint -  think upper.   Sign up this week , before Saturday so we can assign teams.    Details will be coming to you via email . 
Get your name on the list here. 

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Week Thirty - Paddling Party

Learning for the Sake of Training

by Coach Anita

Blood lactate. Aerobic threshold. Maximal speed zone. VO2 max. These and other fitness concepts and terms can seem intimidating. If they are, I want to encourage you to approach them as a learner. When we learn more about something, it deepens our understanding of the larger concepts to which it’s connected. For us, that means paddling. 

Have you ever wondered why a paddling piece is done at a faster rate than the crew can handle? Why after paddling for only one minute the crew was given a two minute break? Have you questioned why you’re being asked to work at intensities less than your hardest effort? 

Understanding how the body works is necessary when training for performance. So putting on your learner’s cap to gain an understanding of the terms and concepts presented helps you understand how to better train. 

 Over the next few issues of this newsletter I am going to continue presenting information to help you understand how our bodies respond to training stresses. My goal in doing so is for you to have a better understanding of why we do certain things (e.g. work for one minute, rest for two, repeat several times) so YOU can better train. Coaches provide the framework but it is the individual team members who do the actual training. ___________________________________________________________________ 

This issue’s concept - Blood Lactate Threshold 

 First, a simplified explanation of the role of blood lactate: it is produced in aerobic conditions, and helps the body metabolize glucose (i.e. use the fuel from carbohydrates). The liver and kidneys remove lactate. When the body is working at high intensities, lactate can be produced faster than it can be removed. This is the point where people feel nauseous and need to stop or reduce the activity. 

This is called the blood lactate threshold. By improving the body’s ability to clear lactate from the blood, you are able to work harder for longer. This means you have increased your blood lactate threshold. Research has shown that training in the Easy Zone (see last article for explanation) “elicits the best results to improve lactate clearance capacity.” There is science that explains the roles fast and slow twitch muscle fibers play in removing lactate from the blood, but a simple explanation is that because work in this zone is done for longer periods of time and lower intensities, your body becomes more efficient at using and removing lactate. This in turn allows you to be able to work at a higher heart rate (i.e. harder) with less lactate accumulation. 

Give yourself a gold star for putting on that learning cap today!

Get Outside of Your Comfort Zone 

By Coach Pat

Getting outside your comfort zone is really scary.  Being comfortable feels good. When you are comfortable your brain doesn't want anything to change.

Recently I have started training for an event that is outside of my comfort zone. This has made me think about the things I have done as a paddler, making the growth steps to a new adventure. Each action on it’s own, outside of the box for me. My first Merlin paddle assessment, my first fitness assessment, my second fitness assessment, my first time trial, my first morning as a dragon boat coach. Each of these events took me way outside my comfort zone and I was scared. I have played team sports before but didn’t have to please a coach or be tested. I feel good about getting through these and also I feel good because I can see my growth as a paddler and as a person. Believe me it’s still scary to have to ‘test’.
The benefits of getting outside of our comfort zone are many. Taking that first action is the biggest step; putting initial fears aside and going forward. What do we gain?
 

• Personal Growth: Taking risks adds to your personal growth. It doesn't matter the outcome because you are just building the step to keep going forward.

• Experience: Each time you try something new you learn and expand your knowledge.

• Be Creative: Challenge your existing ideas and become inspired.

• Be more productive: Chase your dreams.

• Adapt to change: Life transitions are all about change. Getting outside your comfort zone will let you be more adaptable to the bumps.

I get so much from harnessing the fear about doing something new and following through. Each time I push myself outside of my comfort zone, I grow. I push complacency aside and enjoy my efforts. I learn more about myself, what makes me tick and keeps me motivated. I have gathered some momentum, each action stacking on the next, I am more confident. I am relying on my past experiences to help propel me through the training I need to try out for the Senior Womens C Team USA tryouts (and a way to get around covid). I am so fortunate that I know others who are doing the same and who will train with me. I am looking now at the process, not the outcome. I know it will only be to my benefit.

How to Bring More Laughter Into Your Life

By Suzanne

"A smile starts on the lips, a grin spreads to the eyes, a chuckle comes from the belly; but a good laugh bursts from the soul, overflows, and bubbles all around."-Carolyn Birmingham

Are you afraid you have an underdeveloped-or nonexistent-sense of humor? No problem. Humor can be learned. In fact, developing or refining your sense of humor maybe easier than you think.

Here are some suggestions on ways to start:

• Smile. Smiling is the beginning of laughter and like laughter, it is contagious.

• Count your blessings. Make a list. The simple act of looking at the positive aspects of your life will help to distance you from negative thoughts. Negative thoughts can block humor and laughter.

• Spend time with fun people. Make it a habit to spend time with friends who make you laugh. And then return the favor by sharing funny stories or jokes with those around you.

• Bring humor into conversations. Ask others, "What is the funniest thing that happened to you today? This week? In your life?

• Know what isn't funny. Don't laugh at the expense of others. Use your best judgement to discern a good joke from a bad or hurtful one.

An essential ingredient for developing your sense of humor is to learn not to take yourself too seriously. Laugh at your own mistakes and shortcomings. Believe it or not, we all do foolish things from time to time. Instead of feeling embarrassed or defensive, embrace your imperfections. Not all events in life are ones that we can laugh at, so choose to laugh whenever you can.

Don't dwell on the negative. Try to avoid negative people and try not to dwell on news stories, entertainment, or conversations that can lead you to feeling sad or unhappy. Many things are beyond your control-particularly the behavior of other people.

Deal with stress. Stress can be a impediment to humor and laughter so it is important to keep your stress levels in check. One great way to help relieve stress is to draw upon a favorite memory that always make you smile.

Don't go a day without laughing. Think of laughing as a daily exercise. Set aside 10-15 minutes a day to do something that you find amusing.

1. Read the instructions below 2.try out the exercise on the cartoon below.

Your humor exercise for the day is to turn the corners of your mouth up into a smile and then give a laugh, even if it feels a little forced.

Once you've had your chuckle, take note of how you are feeling. Are your muscles less tense? Do you feel more relaxed? That is the natural wonder of laughing.

The more you get used to laughing each day, the less effort you will have to make.

Best of all, laughter is priceless medicine that is fun, free, and easy to use!

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Week Twenty Nine - Moon Shine

Using Training Zones

by Coach Anita

I loved reading Coach Pat’s piece in last week’s newsletter. I felt her excitement at sharing some of her takeaways from a coaching seminar, and it elicited a strong desire in me to get back in the boat to start working on those things, so I’m guessing it did for a number of you, too.

In that spirit, I want to share some information that renewed the spark for my own desire to continue training. It was presented in a competitive dragon boat coaching course and addresses training for performance. It is based on Sharkey and Gaskill’s Sport of Physiology for Coaches and it uses four zones linked to heart rate (HR). Remember, you can determine your max HR using the formula 206.9 minus (.67 x age). 

The four zones are Easy Zone (EZ), No Training Zone (NZ), Performance Zone (PZ) and Maximal Speed Zone (MZ). The No Training Zone makes it sound like you receive no benefit by doing work in this zone, which is not true. You improve fitness but you don’t improve your TRAINING in this zone. Therefore, I prefer to think of this as Fitness Zone (FZ) but will use both references below.

I already presented some information about the EZ with the information I provided about training aerobic endurance (wk 26 of the newsletter). The work done in this zone is very low intensity (40-55% of max HR) and is used for long distances and recovery paddling. Training in this zone develops an aerobic base, which is necessary in order to effectively train in the Performance and Maximal Speed Zones (PZ and MZ). It is important to know your resting HR so you can see what percentage it is of your max HR.

The No Training Zone (NZ) is work between 60-75% of max HR. This is less than what you should feel when racing, but you are exerting and it feels somewhat hard. This zone is good for general health and fitness. The reason this zone is labeled No Training is because it is less productive to train in this zone than in the Easy Zone, Performance Zone or Maximal Speed Zone. In the No Training/Fitness Zone the workload is not at a competitive intensity, it facilitates efficiency below the speed and intensity of racing - which are developed in the Performance and Maximal Speed Zones - and the intensity in the No Training/Fitness Zone is too high to benefit recovery, which is developed in the Easy Zone. Unfortunately, many dragon paddlers spend too much of their time “training” in this zone.  

Performance Zone training is done at 85-90% of max HR and is defined as speeds and intensities higher than experienced during racing. (Average heart rate during racing is defined as 80-85%.) This level of intensity provides enough of what is called overload in order for you to improve your racing performance. Overload is the concept that to improve, you must slowly and methodically experience workloads and stresses that exceed your current abilities by a safe range. This is how your muscles and energy systems develop. 

Maximal Speed Zone is the hardest zone of work. It’s defined as 95-100% of max HR. Training at intensities higher than racing intensity helps improve power and maximal speed. This is the stuff that really hurts, and is done in extremely short intervals. Work in this zone can only be done once a solid aerobic base and sport specific foundations (e.g. entry, catch, rotation, exit, recovery) are well established. 

The higher the heart rate demands, the lower the quantity of work. Therefore, more time is spent training in the Easy Zone in terms of actual minutes than is spent in the Performance or Maximal Speed Zones. 

Consider how you can use these training zones while you’re off the water to help you prepare to get back on the boat

Just my Thoughts

by Coach Oden

First, I would like to say how grateful I am to work with such a dedicated group on the Fitness Team as well as your Pink Phoenix coaches. There is literally hours of workshops, virtual trainings, conversations with world class coaches and meetings together in order to keep us all motivated and up to date with ways to make this the best and strongest team together. I am thankful and honored to work along side them and with the Pink Phoenix team.

This week I don't have a workout, a recipe, technique guidance or really but I do have love for this team and life. Being able to see my grandson turn one in person has brought me to a place of complete gratitude. In the last few months I have time to do more things I love doing than ever before. My focus has been shifted from trying to do it all to doing what makes me happy. More time with family, more time connecting with the earth, more time writing, and of course yoga.

I do miss the connection that comes with being on the water together, watching everyone warm up, and the general socialization. However, this time will pass. We will be on the water again. We will all be able to hug again before we know it. In the meantime know you are missed and are thought about often. I look forward to our next paddling season. It will be the best ever!

Laughter is the Best Medicine

by Suzanne

It's fun to share a good laugh, but did you know it can actually improve your health? I think we could all use a good laugh right now. Laughter is a strong medicine. It draws us together with others in ways that trigger healthy physical and emotional changes in the body. Laughter has been known to strengthen our immune system, boost our moods, diminish our pain, and protect us from the damaging effects of stress.

As children, we used to laugh hundreds of times a day, but as adults, life tends to be more serious and laughter more infrequent.

Here are some ways that laughter affects us:

Laughter:

• Relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
• Boosts the immune system by decreasing stress hormones and increases immune cells and infection fighting antibodies, thus improving your resistance to disease.
• Triggers the release of endorphins, the body's feel-good chemicals.
• Protects the heart by improving the function of blood vessels and increases blood flow, which can help protect you against heart attack and other cardiovascular events.
• Burns calories. Its no replacement for going to the gym, but one study found that laughing for 10-15 minutes a day can burn approximately 40 calories.
• Lightens anger's heavy load. Looking at the funny side can put problems into perspective and enable us to move on from confrontations without holding bitterness or resentment.
• May help you live longer. A study done in Norway found that people with a strong sense of humor outlived those who don't laugh as much. The difference was particularly notable for those battling cancer.
• Stops distressing emotions. You can't feel anxious, angry, or sad when you are laughing
• Helps you relax and recharge
• Shifts perspective by allowing you to see situations in a more realistic, less threatening light.
• Draws you closer to others.

Here is a quick summary of the benefits of laughter and humor.

Physical Health 

• Boosts Immunity
• Lowers Stress Hormones
• Decreases Pain
• Relaxes Your Muscles
• Prevents Heart Disease

Mental Health

• Adds Joy and Zest to Life
• Eases Anxiety and Tension
• Relieves Stress
• Improves Mood
• Strengthens Resilience

Social

• Strengthens Relationships
• Attracts Others to Us
• Enhances Teamwork
• Helps Defuse Conflict
• Promotes Group Bonding

Laughter is contagious. Humor strengthens our relationships by triggering positive feelings and fostering emotional connection. Sharing humor with others (the social aspect) plays an important role in the health benefit of laughter. When you care enough about someone to switch off your phone and really connect with them, you are engaging in a process that rebalances the nervous system and puts the brakes on defensive stress responses like "fight or flight". If you share a laugh as well, you will feel happier, more positive and more relaxed.

I hope that we can all have a at least one good laugh with someone or even with yourself this week.

Next week I will explore ways that you can bring more laughter into your life. 

Links to Pinks Stay Strong Workouts 

From  Coach Pat

Here it is - a link to the links for all of the YouTube Videos we have done.    As we create more I will add the links to this document.    If I can figure out a better way so I can get the photos of the workout into the page I will do that as well.  

 Document with all the YouTube Links for Working Out     

Look at any Newsletter in full view and on the side is a section headed Workout Videos and under that is a link to this document as well.   Once you have viewed it - give it a star so it's easy to find in your Google Drive docs. 

 

 

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Week Twenty Nine - Moon Shine

Using Training Zones

by Coach Anita

I loved reading Coach Pat’s piece in last week’s newsletter. I felt her excitement at sharing some of her takeaways from a coaching seminar, and it elicited a strong desire in me to get back in the boat to start working on those things, so I’m guessing it did for a number of you, too.

In that spirit, I want to share some information that renewed the spark for my own desire to continue training. It was presented in a competitive dragon boat coaching course and addresses training for performance. It is based on Sharkey and Gaskill’s Sport of Physiology for Coaches and it uses four zones linked to heart rate (HR). Remember, you can determine your max HR using the formula 206.9 minus (.67 x age). 

The four zones are Easy Zone (EZ), No Training Zone (NZ), Performance Zone (PZ) and Maximal Speed Zone (MZ). The No Training Zone makes it sound like you receive no benefit by doing work in this zone, which is not true. You improve fitness but you don’t improve your TRAINING in this zone. Therefore, I prefer to think of this as Fitness Zone (FZ) but will use both references below.

I already presented some information about the EZ with the information I provided about training aerobic endurance (wk 26 of the newsletter). The work done in this zone is very low intensity (40-55% of max HR) and is used for long distances and recovery paddling. Training in this zone develops an aerobic base, which is necessary in order to effectively train in the Performance and Maximal Speed Zones (PZ and MZ). It is important to know your resting HR so you can see what percentage it is of your max HR.

The No Training Zone (NZ) is work between 60-75% of max HR. This is less than what you should feel when racing, but you are exerting and it feels somewhat hard. This zone is good for general health and fitness. The reason this zone is labeled No Training is because it is less productive to train in this zone than in the Easy Zone, Performance Zone or Maximal Speed Zone. In the No Training/Fitness Zone the workload is not at a competitive intensity, it facilitates efficiency below the speed and intensity of racing - which are developed in the Performance and Maximal Speed Zones - and the intensity in the No Training/Fitness Zone is too high to benefit recovery, which is developed in the Easy Zone. Unfortunately, many dragon paddlers spend too much of their time “training” in this zone.  

Performance Zone training is done at 85-90% of max HR and is defined as speeds and intensities higher than experienced during racing. (Average heart rate during racing is defined as 80-85%.) This level of intensity provides enough of what is called overload in order for you to improve your racing performance. Overload is the concept that to improve, you must slowly and methodically experience workloads and stresses that exceed your current abilities by a safe range. This is how your muscles and energy systems develop. 

Maximal Speed Zone is the hardest zone of work. It’s defined as 95-100% of max HR. Training at intensities higher than racing intensity helps improve power and maximal speed. This is the stuff that really hurts, and is done in extremely short intervals. Work in this zone can only be done once a solid aerobic base and sport specific foundations (e.g. entry, catch, rotation, exit, recovery) are well established. 

The higher the heart rate demands, the lower the quantity of work. Therefore, more time is spent training in the Easy Zone in terms of actual minutes than is spent in the Performance or Maximal Speed Zones. 

Consider how you can use these training zones while you’re off the water to help you prepare to get back on the boat

Just my Thoughts

by Coach Oden

First, I would like to say how grateful I am to work with such a dedicated group on the Fitness Team as well as your Pink Phoenix coaches. There is literally hours of workshops, virtual trainings, conversations with world class coaches and meetings together in order to keep us all motivated and up to date with ways to make this the best and strongest team together. I am thankful and honored to work along side them and with the Pink Phoenix team.

This week I don't have a workout, a recipe, technique guidance or really but I do have love for this team and life. Being able to see my grandson turn one in person has brought me to a place of complete gratitude. In the last few months I have time to do more things I love doing than ever before. My focus has been shifted from trying to do it all to doing what makes me happy. More time with family, more time connecting with the earth, more time writing, and of course yoga.

I do miss the connection that comes with being on the water together, watching everyone warm up, and the general socialization. However, this time will pass. We will be on the water again. We will all be able to hug again before we know it. In the meantime know you are missed and are thought about often. I look forward to our next paddling season. It will be the best ever!

Laughter is the Best Medicine

by Suzanne

It's fun to share a good laugh, but did you know it can actually improve your health? I think we could all use a good laugh right now. Laughter is a strong medicine. It draws us together with others in ways that trigger healthy physical and emotional changes in the body. Laughter has been known to strengthen our immune system, boost our moods, diminish our pain, and protect us from the damaging effects of stress.

As children, we used to laugh hundreds of times a day, but as adults, life tends to be more serious and laughter more infrequent.

Here are some ways that laughter affects us:

Laughter:

• Relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.
• Boosts the immune system by decreasing stress hormones and increases immune cells and infection fighting antibodies, thus improving your resistance to disease.
• Triggers the release of endorphins, the body's feel-good chemicals.
• Protects the heart by improving the function of blood vessels and increases blood flow, which can help protect you against heart attack and other cardiovascular events.
• Burns calories. Its no replacement for going to the gym, but one study found that laughing for 10-15 minutes a day can burn approximately 40 calories.
• Lightens anger's heavy load. Looking at the funny side can put problems into perspective and enable us to move on from confrontations without holding bitterness or resentment.
• May help you live longer. A study done in Norway found that people with a strong sense of humor outlived those who don't laugh as much. The difference was particularly notable for those battling cancer.
• Stops distressing emotions. You can't feel anxious, angry, or sad when you are laughing
• Helps you relax and recharge
• Shifts perspective by allowing you to see situations in a more realistic, less threatening light.
• Draws you closer to others.

Here is a quick summary of the benefits of laughter and humor.

Physical Health 

• Boosts Immunity
• Lowers Stress Hormones
• Decreases Pain
• Relaxes Your Muscles
• Prevents Heart Disease

Mental Health

• Adds Joy and Zest to Life
• Eases Anxiety and Tension
• Relieves Stress
• Improves Mood
• Strengthens Resilience

Social

• Strengthens Relationships
• Attracts Others to Us
• Enhances Teamwork
• Helps Defuse Conflict
• Promotes Group Bonding

Laughter is contagious. Humor strengthens our relationships by triggering positive feelings and fostering emotional connection. Sharing humor with others (the social aspect) plays an important role in the health benefit of laughter. When you care enough about someone to switch off your phone and really connect with them, you are engaging in a process that rebalances the nervous system and puts the brakes on defensive stress responses like "fight or flight". If you share a laugh as well, you will feel happier, more positive and more relaxed.

I hope that we can all have a at least one good laugh with someone or even with yourself this week.

Next week I will explore ways that you can bring more laughter into your life. 

Links to Pinks Stay Strong Workouts 

From  Coach Pat

Here it is - a link to the links for all of the YouTube Videos we have done.    As we create more I will add the links to this document.    If I can figure out a better way so I can get the photos of the workout into the page I will do that as well.  

 Document with all the YouTube Links for Working Out     

Look at any Newsletter in full view and on the side is a section headed Workout Videos and under that is a link to this document as well.   Once you have viewed it - give it a star so it's easy to find in your Google Drive docs. 

 

 

Read More

Week Twenty Eight - Don't Wait

  

When Is the Best Time to Eat After a Workout?

By Suzanne Frank

Have you ever felt completely wiped out following a workout? If so then you know how important it is to replenish your body with a post-workout snack. As you know your body uses important stored resources during exercise. If these resources are not quickly replenished your body's ability to recover can be compromised. How soon after your workout you need to eat depends on the intensity of your workout and ranges from 15 minutes to 1 hour.

After a moderate-intensity workout, eat a snack within two hours of exercising. If you have exercised at a high intensity, eating sooner is better. Replacing carbohydrates and proteins gives your muscles the ability to replace the glycogen they just lost during exercise and helps your tired muscles rebuild and repair. Don't forget to replace your fluids as well.

Although it seems counter intuitive, working out can decrease your appetite. Even if you feel full or nauseous for a short period your workout, it's important to consume some type of replenishment.

Post-workout food suggestions are:

• Smoothie made with low-fat milk and fruit
• Low-fat chocolate milk
• Turkey on a whole-grain wrap with veggies
• Low-fat yogurt with berries
• Whole grain bread with almond butter
• Whole grain bread pita pocket with a hard boiled egg

The above offer mainly carbs, some protein and are convenient. The first two liquid options also help to rehydrate your body. Stay away from foods that are high in saturated fat and oil, like fried foods and chips.

Take Home Points:

• Your body needs carbohydrates to fuel your working muscles
• Protein is there to help build and repair
• Get a combination of protein and carbohydrates within approximately 60 minutes post-workout
• Never try anything new on race day-its always best to experiment during training to see what works best for your body
• Replenish your fluids 

With Coach Oden 

Ready for the Next Stroke 

Coach Pat 

I found myself in a seminar recently that addressed very basic techical rules, that as paddlers we need to do to the boat.   These rules apply to any paddle craft.  I found them eye opening and astounding in their impact and simplicity.  For those of you who have found a different paddling outlet use these rules, and then you can bring them with you when we are back together.  

1. Hold On - you must have contact with the boat.  For most craft that is your butt and your feet.  On a SUP that would be just your feet.   The boat is an extension of you.  Think about tightening up those connections.  Feel when your contact becomes loose, get it back.  Don't let your hands cloud the issue.  How many times have your heard "feel your feet on the bottom of the boat" 

2. Repeat  -  this is a cyclic sport.  We design our own movement patterns, start and finish.  The stroke always takes us back to the point where we can execute the stroke again.  If we have a weak stroke it still sets us up for the next one.  You are familiar with catch, drive and exit , but the slide phase is part of it as well to get us to the next stroke.  The only stroke that doesn't have to do this is the last stroke.  Does the last stroke of a race feel 'interrupted'?

3.  Hard Water -  the paddler uses the water to push off.  When we press into the water we use force to pull the boat forward.   We don't want to push so hard we break apart the water because that works against moving the boat.  This is the other end of the system, contact to the boat, contact to the water.  

4.  Sequencing (Force Summation) - Biggest first.  If we want to be explosive, or not tire we want to use the biggest muscles first.   Use the lower body first.  Once the boat accelerates faster you can engage smaller mucles. The sequence is lower body, core, shoulders/lats.  Gravity is by far the strongnest muscle and it never gets tired.  Everything needs to leave you ready to take the next stroke.  

5. Momentum -  Our future strokes will happen in front of us.  Pay attention to your hands ,  are they always moving forward ?  Is there any moment  when you are moving backwards?  Even though your bottom hand is pulling back, it is moving forward.  Think of pulling the boat to you and starting again before your hands are behind you. 

6.  Value the Slide - This is the airwork phase.  As we hit top speed at the exit you want to control and maximize this time when you are moving the fastest.  This time is taking us to the next stroke,  but it also allowing the boat to move.  In a dragon boat, we need to do this in sync. 

7. Propulsion - Lock into the catch ,  then press through the water.   Fast in the water.  Push off the wall in the back.  Use rotational motion to enhance the stroke without impacting forward momentum.  This is what the stroke is about.  

None of the above can override or 'break' the other.  When training look at each component and evaluate each component to get training targets.   Don't underestimate your ability to control your body.   

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