March Newsletter

 

Welcome to the first Jersey Girl news letter. As the snow melts away and the sun starts to warm us up, it’s time to start thinking about your goals for the upcoming racing season. Whether you are a first timer or a veteran athlete, we hope you’ll find our monthly newsletter filled with valuable information.  Each newsletter will have information on nutrition, coaching tips, upcoming races and much more.

 

We would also like to introduce our charitable partner 180 Turning Lives Around. For over thirty-two years, 180 Turning Lives Around, has been working in Monmouth County to end domestic violence and sexual assault in our community. By providing comprehensive programs and services to individuals and families affected by these problems, 180 changes lives.

 


Did you know? Monmouth County is ranked the 2nd highest county in New Jersey for the number of domestic violence arrests.  Unfortunately, 50% of domestic violence incidents

 are not even reported.

For more information log on to: www.180nj.org

 

 

 

Nutrition

Your Fueling Checklist

Mary Patterson, ACE-CPT, CHHC

 

Winter is a great time to check in on your eating habits. Diet is a four-letter word for athletes. Think FUEL. How are you fueling your body to keep it strong and healthy during training?

 

As an athlete, the body goes under the daily stress of training, in addition to the stressors in the environments and food supply. There are key ingredients that can help control stress in the body leading it to quick recovery and stronger performance!

 

  1. WATER: Water plays one of the biggest roles in keeping our bodies moving and functioning. Endurance athletes make the mistake of grabbing the quick energy drinks way too often. They are loaded with sugar and sometimes-artificial ingredients that can slow you down. They can and do have their place, but for your daily checklist, water should be number 1. Your body knows it and thrives off of it!
  2. VITAMINS AND MINERALS: Eat your fruits and veggies! Overloading on high sugar and starchy carbohydrates will give you quick energy; however, can slow you down in the long haul. Your body needs the vitamins and minerals from a rainbow of fruits and veggies to keep it functioning and able to handle the stress of each workout! For extra insurance, a high quality multivitamin is a great addition!
  3. SLEEP: When your body is sleeping it is digesting, resting, recovering and reenergizing. No amount of good food or caffeine will replace the effects of a good night’s sleep!
  4. PROBIOTIC: In order to train, an athlete needs to be strong and healthy. 80% of the immune system is located in the intestines. Probiotics help keep the intestines clean and healthy. They can be taken in a daily supplement or found in foods such as yogurt and sauerkraut. A great reference tool on probiotics is www.usprobiotics.org.
  5. ANTI-INFLAMATORIES: As an athlete’s body goes under the daily stress of training, it becomes inflamed. There are some foods to include in your daily diet to prevent inflammation and they can be very easy to include every day – berries, ginger, garlic, onions, turmeric, cinnamon, avocado, fish, and fish oil!

 

Mary Patterson is a certified nutritional health counselor focusing on helping families, athletes and individuals live a healthy lifestyle. Discovering the correct balance of nutrition, fitness, and fun in their individual lifestyles! A mom, business owner, and tri-athlete, she works hard to maintain healthy balance in her everyday life. Check out www.kids-move.com and click on nutrition for more information. Be sure to check out the athlete’s corner addition!

 

 

 

Training/Coaching Tips

 

 

We are pleased to announce Moira Horan will be our resident coach and triathlon expert.  Moira first started running in 1993 when she quit smoking - 2 packs of cigarettes a day.  With no real training plan, this quickly led to an injury that brought her to a pool to stay in shape.  This was the start of her passion for triathlon.  Moira has competed in many distance triathlons ranging from sprints to 9 full Ironman races. Among her many achievements is competing in the Ironman World Championship in Kona, Hawaii.  With her many years of racing experience, she will work to help each of us find our inner athlete.  In the beginning of May there will be a 12-week training guide available, plus everything else you need to know to get you to the start line and have the time of your life. 

If you have any questions in the mean time please do not hesitate to contact her at coach@jerseygirltriathlon.com.  Check out our monthly newsletters for valuable tips and clinics covering everything from A to Z in triathlon – equipment, changing a flat, setting up your transition area to race day nutrition. 

Moira works with Tom O'Neill and Scott DeFilippis, coaching triathletes and runners at StayStrong Multisport.


Not Registered yet or want your friend or family to join you. Registration is still open, but will be limited to 1000 entries. Don't get shut out!  Enter Here   Website Here

 

Upcoming Races

 

Jump start your spring with a 5k or challenge yourself to a longer distance run.

Be sure to check out www.RaceForum.com for a complete listing of all the different races in our area.

 

3/14/2010:  13th Annual Leprechaun Leap  5k, 1pm  Mt. Olive NJ 

3/14/2010:  Triathlon Open Water Swimming Clinic  swim clinic 12-2pm  Hoboken NJ

3/14/2010:  Keith McHeffey 3-Mile Fun Run  3 mile, run/walk 11am  Sea Bright NJ 

3/21/2010:  St. Paddy's 10 Mile Race & Leprechuan 5k  10 mile ,10am, 5k, 10:15am  Freehold NJ 

3/27/2010: The RVRR Rock Run  5 mile trail run, 9am  Bound Brook NJ 

 

Any questions or concerns please do not hesitate to contact us at JerseyGirlTriathlon@gmail.com, Happy Training!