1-Wash your hands! It’s simple, takes one minute, and can protect you from germs that hand sanitizer can’t kill.
2-Get a minimum of 30 minutes of exercise 4 times per week. Getting the blood flowing re-oxygenates your body and helps boost your immune system.
3-Stay well hydrated. In the cooler weather, we forget that hydration is still important!
4-When you travel, change your clothes and take a shower after every flight to get rid of the germs you encountered en route.
5-Don’t skimp on sleep! Rest is essential for your health.
6-Mediatation, yoga, or a short walk to start your day and put your mind in the right place can significantly improve your day.
7-Cut back on sugary foods and increase your vegetable and protein intake to boost your energy and your immune system.
8-Spend time outside getting fresh air on a daily basis.
9-Avoid sitting down for long periods of time. If you get up every hour to get a drink, walk around, or stretch, your body will thank you.
10-Smile, laugh, and be happy. One of the most important, but easily forgotten, components of health is happiness!
Last modified by; Cally Macumber
As the temps drop and the leaves turn, that can only mean one thing. Fall road racing is here.
It can be easy to fall into the mindset of "I have to have the perfect build-up to my race." I'm here to tell you no such thing exists. Here are some tips and tricks to help when the inevitable happens!
1. Injuries happen. It is important to stay calm. Remember you can only control so much. Book an appointment with your physical therapist, reach out to your coach for training adjustments, cross train if necessary, and rest (body and mind). Stress won't help the injury, and can only hurt it further. This doesn't necessarily mean your race is over. Missing time now can be a blessing in disguise for the future!
2. Illness happens. All of the hard work and training can sometimes suppress the immune system. It's not uncommon for marathoners to catch a cold during their taper. Also very easy to panic in this situation, but try not to! There is a lot you can do that will help your body come up. Try and focus on hydration, eating foods that nourish (I crave homemade chicken noodle soup), and extra sleep. Taking off training during this time is recommended. This is your body's way of saying, "hey I need a break so I can perform on race day." Fitness doesn't diminish from a few days off. Try and push through it and you could make it worse.
3. The fatigue will set in, and when it does you will doubt yourself. Don't! Training for a marathon is hard work. One day you're smashing a workout, and the next you're barely able to get out of bed. The body takes time to absorb all the training, so there will be times you feel flat and tired. This is normal, but important to listen to. Give yourself rest if you feel like you need it, as pushing too hard during this time can send you into a hole that is hard to get out of. As you do more and more build ups, you will know the difference between tired and too tired.
4. Nerves are normal. As the race creeps closer, nerves will too. You want the right balance of nerves to help you get excited and not overly anxious. I like to start a book during my taper (no not a running book). Sometimes taking your mind elsewhere when you have a big event coming up is the perfect recipe to help calm things down. Get creative, but find something different to occupy your time that you'd normally spend running more miles. You want non running focus in your life so that you get a break from obsessing over the big day!
5. Enjoy the process. We put so much into a single day that it can get overwhelming. Try and remember part of the fun of this is the preparation. Without this piece the race wouldn't be what it is. Smile and know you are doing something special.
Major milestone: From a Wheelchair to Marathon Training is my "MAJOR" milestone that is just incredible... a miracle!Anything else you would like to share?
Your activity contributions go a long way!
Movecoach understands employees move in all different ways. Below we've worked with your employer and the NHS to even the playing field, and give cyclists, yogis and walkers the same chance to earn Oktappreciate points for your movement.
*All points are rewarded on a monthly basis, based on the criteria below.
You must use your Okta email to be eligible to earn rewards in our Oktappreciate platform. Our points system cannot identify personal emails.
Every 20 points = $1 USD or 1 Oktappreciate point
How to earn points by logging activity:
Per week = 20 points
Per month = 120 points
In order to earn points for the race, the race must be logged within the same month the race was completed.
Log a result from an organized RACE = 100 - 800points
FAQ (for Okta employes only):
1) Can I earn more than 20 points per week and/or more than 120 points per week?
Yes, combine any of the listed activities to maximize your points.
For example, if you log more than 3 workouts per week, the most you can earn is 20 points But, if you workout more than 3x, cycle more than 75 miles, and meditate 3x all within a week, you've earned a total of 60 points per week!
**It is an employee's responsibility to report any missing points within 30 days, otherwise those points are forfeited. Points are uploaded around the 10th of every month in Oktappreciate for the month prior. EXAMPLE: Points earned in January should be posted around February 10th, and you would have until March 10th to report any missing points from January.
Tracy recently ran a blistering 10K, which is his best fitness level result by more than 10 points. We asked him about his journey to this break-through race and any secrets to success he'd like to share.
Here are a few tips to help keep up with nutritional demands in the midst of a hectic daily schedule:
Keep a full water bottle on the bed stand and drink first thing in the morning. We know we should hydrate. We also know we shouldn’t rely on coffee or Diet Coke all day, but are inclined to do that in order to stay “up” for the various challenges in our path from 8-5 (or longer). Water also aids in digestion, allowing our bodies to assimilate the good (or not so good) food we consume in a more efficient way.
The best way to ensure you act on good intentions is to eliminate the obstacles holding you back. You may forget a water bottle at home and/or yet again arrive to the start of your run, under-hydrated. In an ideal world, you should hydrate systematically throughout the day, with sports drink as well as water. Be sure that your blood has plenty of electrolytes and that you have replenished sufficiently from perspiration in your last training session. Failing that scenario (and that scenario is often failed), make sure that you’ve at least given yourself a fighting chance by getting some H2O down the hatch before you do or eat anything else.
Buy a box of your favorite bars and stash them everywhere.
Fueling during, before, and after your strenuous training is key to recovery as well as to just accomplishing the task in hand without hitting the wall. Many times we are coming from work or another commitment, heading out first thing in the morning, fitting in a run at lunchtime, or otherwise shoehorning our workout into the sliver of time provided by the rest of the day. Many times, that means we don’t have handy nutrition. As a a result, we end up waiting too long to eat after a run, crash during a workout, run out of energy to even start, or finish with less punch because we ran out of gusto midway through.
Next time you are at Costco, Target, the supermarket, or shopping online, instead of purchasing a bar or two for the current instance at hand, purchase a box. (Added bonus - this is often less expensive per unit.) Take a few and stack them in the glove box, your briefcase, your purse, your desk, your sports bag, and in any other household vehicle you might end up driving to a run. You’ll immediately forget about these anyway, and probably still try to address your nutrition needs on a day to day, run to run basis. However, when you inevitably find yourself on a day where you have nothing to eat before, during, or after a run, a light bulb will go off above your head and you will be very glad you have your secret stash.
Get in the habit of always ordering salad on the side.
More than ever, Americans eat meals out of the home. Social, work, athletic and other commitments leave us in need of quick meals or require us to socialize over a meal. We all have been told since childhood that vegetables are an important part of our diet – after all, they provide crucial vitamins, minerals, fiber, and digestion regulation. There will be plenty of times when a healthful set of options is not available. When the opportunity is presented, always order the salad (and eat it without heavy doses of dressing). Many times, salad is an option instead of fries or chips, vegetables are negotiable when ordering a sandwich, or a salad is possible to add on the side of an entrée for a nominal cost. Always take this option, and you will mitigate the effects of the unavoidable bad nutrition situations you must navigate the rest of the day.
Have a healthy snack before you go
If your schedule requires you to eat out, if your office seems to have donuts or somebody’s birthday cake lurking in the break room more than once a week, or even if you are headed to the movie theater or a sporting event, have a piece of fruit or a healthy snack beforehand. Chances are, what you have at home is less processed and better for you than concessions, party food, or sheet cake. It is often very difficult to avoid over-consuming foods that are not helpful to your athletic goals. By taking the edge off with a healthy snack beforehand, you increase the chances that you will make sane choices and employ appropriate portion control.
Of course, many non-runners lead busy lives and have a hard time staying on top of good nutrition. Undoubtedly, running a session of mile repeats or a 20 miler on the weekend adds a layer of complexity and urgency to your nutrition needs, while further eroding your discretionary time to take in the appropriate food. While none of us will be able to keep a perfect record on this front for any extended period of time, celebrate the wins when you make a good choice. Don't dwell on the bad choices when you fall short. If you have figured out a path to accomplishing success one time, you can find it again. This will transform a single occurrence into an important habit.
