Surviving the Holidays: A Nutritional Guide

Surviving the Holidays: A Nutritional Guide

Did you know that the average weight gain for each American just between Thanksgiving and Christmas is 7-10 pounds? There is no doubt that this can be attributed to the fact that the average Thanksgiving Dinner contains 3,000 to 4,000 calories and over 200 grams of fat and that the traditional Egg Nog holiday staple has about 350 calories, almost 20 grams of fat, and over 20 grams of sugar in just one 8-ounce glass.

Now is the time to determine what it is about the season that makes it so special to you and your family. Become conscious of what are the most important parts of the season, and let them shine when they happen!

What's the Deal with Stretching?

What's the Deal with Stretching?

Over the years the philosophy and science regarding stretching has changed dramatically. First, experts said to stretch before exercise; and when you stretch, you should “bounce” or perform a ballistic stretch. Then, they found that ballistic stretching caused injuries to cold muscles, so they decided that it was still important to stretch before exercise– but, stretches should be static, so no bouncing.

The Benefits of Functional Training

The Benefits of Functional Training

I recently read an article posted by a company that sells diet and supplement shakes as well as a training system that is largely based on weight lifting to help people lose weight and achieve a “better looking physique”. The article claimed that “not all exercise will be effective at changing your body to make you look like a fit person.” It claims that the only way to achieve “looking fit” is to do lots of weight training with simple movements repeated again and again.

OnTrack Stories: Meghan Lout

OnTrack Stories: Meghan Lout

I was introduced to OnTrack coaching and physical therapy after having two years of chronic hip pain and life-long foot problems that at least six podiatrists were unable to resolve. I doubted myself, my running capabilities, and whether I would ever enjoy a pain-free life more and more with each failed attempt to resolve the pain.

Are You Acidic?

Are You Acidic?

One of the things I am noticing with my nutrition clients is that most people are not within a healthy pH balance. The goal of consuming acid and alkaline foods is to stabilize the body’s pH level. Everything you eat is classified as acidic, alkaline, or neutral. This classification is not based on the food itself, but rather, on the effect foods have on your body after digestion. Your body pH can be measured using testing strips obtained either from online or specialty health stores, such as the Healthy Living Market. The key here is becoming aware that alkaline foods are very important in neutralizing acid in your body.

OnTrack Stories: Michael Dabbs

OnTrack Stories: Michael Dabbs

I can’t say enough good things about my experience with OnTrack coaching. I began working with them in my mid 30s after running a very painful first marathon. Since that time, I have completed a second marathon with much better results, as well as multiple shorter races with a specific focus on half marathons.

OnTrack Stories: Pat Driscol

OnTrack Stories: Pat Driscol

I’ve been with OnTrack since 2011. The teamwork with my coach, Kelly, has been amazing! Together, we have surpassed PRs in 5k, 10k and 13.1 that I set 20 years ago. She has brought me from 23rd at Duathlon Age Group World Championships to 4th. At OnTrack, the coaches and athletes are a team that work together, constantly communicate, and show that there are no limits!         

Coping with Pre-Race Jitters

Coping with Pre-Race Jitters

With all the hard work in the books, what can you do in the final days leading up to the race to ensure optimal performance? Sitting around worrying what pace you should race, what you should eat, what the weather is going to be like, and what you should wear will only exhaust you and negatively impact your day. Pre-race jitters are normal to some extent, but excessive worrying can be extremely draining and can lead to negative thinking and, consequently, interfere with your performance on race day. Below are some tips to help you keep your pre-race jitters at bay and reap the rewards of all your hard work.

OnTrack Stories: Diane Olechna

OnTrack Stories: Diane Olechna

In April 2014, I decided that I wanted to run in the October 12, 2014 Chicago Marathon. I had not run with any consistency for over six years when I first met with Kim. She first assessed my level of fitness, then developed an individualized running plan that would take me to the starting line at Chicago and across finish 22 weeks later. It is not an understatement to state that I would not have been able to complete the Chicago Marathon without Kim.

Marathon Mental Toughness

Marathon Mental Toughness

Most runners are aware of the importance of marathon taper, resting the body so you can maximize your potential on race day. The 3 week taper is well known. The body recovers from all the hard training, muscle tissues are repaired, glycogen stores are replenished, and you are physically peaking. However, there is another component of the marathon taper that is often overlooked: the mental aspect. 

Transformation of Meghan Lout: Running Newbie to Elite Runner

Transformation of Meghan Lout: Running Newbie to Elite Runner

In this article, Kelly explains how she transformed Meghan Lout from a 3:51 marathon to an elite 2:52 marathon runner. Read about their journey and plans as they set their sights on the 2016 Olympic Marathon Trials.

Let It Burn: Tips for Boosting Metabolism

Let It Burn: Tips for Boosting Metabolism

Have you ever known anyone who is overweight and seems to starve themselves and still not lose weight? Or an athlete who can’t seem to drop those last 5 pounds to achieve goal race weight?

I see this all the time in my practice. I work with active people who are struggling with their diet, weight, and performance goals.

Shin Splints

Shin Splints

Shin splints are a common injury characterized by pain along the inside or outside of the shin bone (tibia). The medical term for pain along the inside of the tibia is periostiitis (inflammation of the periosteum) or posterior tibialis tendonitis (inflammation of the posterior tibialis tendon). The periosteum is a sheath of tissue that connects the muscles of the calf to the tibia. The posterior tibialis is a muscle that runs along the tibia deep to the calf muscles and attaches to the inside aspect of the foot and is partially responsible for maintaining the arch of the foot.

Running Through the Pain: How to Make It to the Starting Line

Running Through the Pain: How to Make It to the Starting Line

As we get closer to the Vermont City Marathon and the miles are piling up from week to week, the aches and pains are piling up as well. Hopefully, most of you are experiencing the usual feelings of stiffness and soreness that you would expect after your long runs or after a speed workout