Hydration. Hydration, hydration, hydration... You should be taking notes.

(beautiful edit by me :3)

Hi everyone!

For today's post, I'm going to look into the problem of dehydration during practices. As it turns out, drinking is a sort of a science when it comes to workouts. I found whole websites telling me what to drink, how much to drink, and even when to drink it for the optimal performance. Anyways, here's what I've learned!

Water Tip #1: Drink regular water!
They suggested straight water, not Vitamin Water or Gatorade for a post-workout drink like I was told by others. Even though after a workout you may want to grab for that yummy dragon-fruit drink to re-hydrate and re-energize, the better option may actually be water. Water is vital for maintaining things like body temperature and chemical reactions.

Water Tip #2: Drink electrolytes!
Practicing less than 45 minutes may point you to water, but if you are working out for more than 45 minutes, the suggestion still stands. The electrolytes in low sugar energy drinks can help replace the ones lost when sweating and fueling muscles.

Water Tip #3: Thirst is NOT an indicator.
You really need to remember that thirst alone is not a good indicator of how much you need to drink. This is because thirst can be quenched by small amounts of liquid. In addition to that, once you are thirsty, you are already well on your way to dehydration.

Water Tip #4: Drink A LOT.
I read that for every 10 to 20 minutes of a workout, you should drink eight ounces of water. For a four hour practice like I have, that adds up to about 280 oz or 6.5 bottles of water. To me, that sounds like a huge amount. (I've got some more water to drink...) Never fear though! People with shorter practices do not necessarily need that much water.

Representation of 280 oz or one gallon in 20 oz bottles.

Water Tip #5: Make it happen!!
Just thinking about drinking something really doesn't work. Trust me, I've tried. Make an effort to actually drink during practice, even if your lockers or the water fountain are way over there. Drinking can do a wonders for the athlete! That is, as long as they do it. :)


Quench on my possibly dehydrated internet gymnasts!
~Joanna





p.s. information from http://goaskalice.columbia.edu/best-thing-drink-workout-after

Spikey Ball!

Hi everyone,
Today's going to be a kind of short post. I'm just want to share this neat little thing with you!
Anyways, I went to the physical therapist for my foot today (it was a tragic accident involving a hockey puck... yeah.) and they showed my this weird little ball with spikes all over it. I have had to roll my muscles out before at gym, but only with a giant foam cylinder. When I saw  it, I thought it kind of looked like a play bouncy ball or a practice rugby ball. It was really weird. Then he had me roll my foot out with it. It hurt at first, but then it was awesome. We ended up getting one because I have tight everything, and he told us (me and my mom) that it was good for just that. 

If you have tight muscles, make sure to find a spikey ball. They're super awesome. Foam rollers are pretty cool too, but I feel like the spikey ball was better. 

Anyhow, Here's a link to where you can get one: http://www.amazon.com/Perform-Better-Spikey-Ball-Maasage/dp/B0029ODBEC/ref=sr_1_1?ie=UTF8&qid=1386702156&sr=8-1&keywords=spikey+ball . They ARE a little expensive, but others have said that, it helps in the long run. 


Stay loose my wonderful internet gymnasts!
~Joanna

Splits! (No, not the banana kind. Sadly.)

Hi everybody!
Sorry I missed you yesterday... Yah... Anyways, here's today's post!

So, Splits. I don't know about you, but these are a big thing for me to work towards. I have my left and right, but middle splits? ugh. I hear things every day like, just do them during commercials when you're watching TV! Do them while you finish your homework! Do them when you blog! (OK, maybe i'm trying that last one...) The thing is though, when I do homework or watch TV, I don't tend to feel like doing the splits. Call me lazy, but that's how it is. Not to mention, aren't commercials already painful enough. Surely the number of people who can endure both the weird commercials and the pain of ripping your muscles apart is very low. That got me thinking. What are some ways to stretch most efficiently? My mom always tells me that it won't happen overnight, but what if it could? After posing this question to the internet, I found five tips to help you better stretch splits. Here they are!


Tip #1: Heat up!

Ever wondered why we usually do a 'warm up' at practice before we stretch? Well, warming up your muscles helps them relax more, making stretching slightly less painful/hard. This is an activity you can try at home by running, taking a shower, hot-tubing, etc.

Tip #2: Do an engaging activity

Play a board game, watch TV (so maybe I shot this down earlier...), talk on the phone, use your laptop. Do these things while you practice splits. The distraction of the activity may just take your mind off of the discomfort of stretching.

Tip #3: Stretch at night

Whoa, that's not random. Actually, it's not. Stretching at night is actually quite easier because your muscles have been loosening up all throughout the day. Ever noticed how stiff you wake up? Muscles pulling, joints popping? This is because when you sleep your body stiffens up. Then, your day is spent loosening up, making the end of the day the loosest part. 

Tip #4: Wear socks

Well, this was different. Usually when I practice my splits, I take my socks off right away. Anyways, wearing socks not only makes your feet nice and cozy warm, they force you to slide down further. If you hadn't noticed, bare feet aren't very good at sliding. Seeing as how sliding is usually painful (especially when you can't stop it, *ouch*) I suggest that you try this tip with one of the ones before, too. (# 1, 2, & 3)

Tip #5: Take breaks!

OK, this one is a little hard for me, believe it or not. Those last two Inches, grr, I've got to get them RIGHT NOW. Sadly though, that is NOT a good idea. Actually, after stretching for some time, your muscles will actually start to tense up. Think about it, all stretching is is tearing your muscles apart so they can heal longer than they were before. Talk about mega ouch. Tensing up is just your muscles saying "Hey, stop that!" Taking breaks is good because it gives them time to recuperate. Lets face it, nobody likes to be sore. 


Keep tearing those muscles, tough internet gymnasts!
~Joanna




p.s. I got this information from http://beginnerballerina.blogspot.com/2009/07/10-tips-make-splits-much-easier-to-do.html and http://answers.yahoo.com/question/index?qid=20090330221235AAIm7dX

Chocolate Milk: Real or Myth?

Hey everyone! 
I know it's a little late, but I really want to do this post! Anyways, I've heard from multiple sources that one of the best options for an after-practice drink/snack is chocolate milk. As well as hearing the positives, I'm also asked, "what's so good about chocolate milk?". Well, this is a very valid question. I mean, chocolate milk has "chocolate" in the name, and people all over consider it a "candy". Why not just regular milk? Now here's where I come in. I did some research to find if chocolate milk is beneficial like they say, or just a hoax to make people feel better about drinking it. 

Alas, I found a website that informed me of the truth. Dr. Charles Smith, UAMS family medicine doctor, shares that it may be more beneficial than you think. Apparently, the chocolate in the milk contains as much as 11g of protein. That's just about as much as  A 50-gram commercially prepared protein bar. In relation to only drinking this milk after practice, experts suggest that you should have between 15g and 25g of protein after a night at the gym. This would be the equivalent to either An 80-gram protein bar from a national candy company, which usually contains a surplus of sugar (see my other post "The Candy Bar Scandal"), or about 200ml of chocolate milk, equivalent to one cup. 

Now, it seems that the answer is clear, I'm gonna have chocolate milk after practice! With it, an athlete will have the protein they need, and not the extra sugar they don't.

Are you going to drink chocolate milk after workout more often? Why or why not? Tell me in the comments!     \/ \/ \/

Tumble on, my majestic internet gymnasts.
~Joanna


p.s. information from http://www.uamshealth.com/?id=5453&sid=1 and http://healthyeating.sfgate.com/much-protein-protein-bar-have-6571.html

The Candy Bar Scandal

Hi everyone!

I'm here to inform you of a secret undercover sugar spy, looking to infiltrate your healthy lifestyle... Nutrition Bars! Come on, you say? They say "Nutrition" in the name, right? Wrong. These "Nutrition" bars tend to contain low-quality protein and are high in sugar. Did you know that Some of the most popular "Nutrition" or "Energy" bars in supermarkets have more than 20 grams of sugar each, which is really just as bad as eating a packet of candy. 

So, if you ever feel the need for a candy bar, but are worried because it's "not healthy enough" don't worry. Eat the candy bar or packet of candy without any guilt. It's just about as healthy as anything else you would put in your face.

As a result of this finding, I searched for a recipe for a health bar that is actually healthy. Go ahead and try it! I know I will.

Ingredients:

1/2 cup vanilla whey powder

1/4 cup flaked coconut

1/4 cup coconut flour

1/4 cup milk

30 g melted 85% dark chocolate

Directions:

1. Mix the protein powder and coconut flour with milk and shape the batter into bars.

2. Melt the chocolate in a glass bowl on top of a pot of boiling water. Once melted, dip the bars in the chocolate. 

3. Place the bars in the freezer for 30-45 minutes.

4. Enjoy

Nutritional Info:

Calories: 212

Protein: 17 g

Fat: 13 g

Carbs: 9 g

Sugars: 3 g

Best for:

Muscle building and circuit training. Consume 30-60 minutes before exercise.

Bake on my strong internet gymnasts, and remember, if we work together we may be able to stop the candy bar scandal!

~Joanna

p.s. the recipe was from http://www.askmen.com/top_10/fitness_top_ten/24c_fitness_list.html and the information was from http://www.huffingtonpost.com/2013/09/14/the-sneaky-sugar-in-your-candy_n_3924136.html

Back Stretches for the Active

Hey guys! (and gals)
I don't know about you, but I seem to have a problem with having a tight back :(
If any of you have this, you know it's not fun. In order to help this problem, I've been told to do various stretches. Well, none of these seemed to work, as a result I've searched the internet far and wide to find one that actually works, and here's what I've come up with!

Prayer Stretch or Child’s Pose: This stretch is for the lower back muscles along the spine and is a very common yoga pose. On your hands and knees, sit back so you are resting on your heels. Reach your hands forward to lengthen your spine and feel a stretch in your middle back. You can reach your hands to either side to focus the stretch on the opposite side of your spine. Hold for 10-30 seconds and perform 2-3 repetitions.

Angry Cat Stretch: You may perform either way or just one way if that is more comfortable for you. On your hands and knees, let your belly sag towards the table to increase extension through your spine.To increase tension through your spine, arch your back upwards, bringing your spine away from the table. You may hold each position for 5-20 seconds and repeat several times.

Anyways, These were the top two that work for me! Go ahead and try them, they might work for you too.

Tumble on, my valiant internet gymnasts!
~Joanna


p.s. I got this information from http://www.athletico.com/2012/03/28/the-5-top-stretches-to-minimize-back-pain/

Kale-Apple Smoothie Recipe!

"I have never tried kale before and this was my first green smoothie, absolutely delicious!"

This new smoothie looks deliciously appetizing! Oh, who am I kidding. So maybe it looks like green slime from the nether world, but nonetheless, it tastes delicious! Hmm, kale and apples... Together. Who would ever think of that? Not to mention, a green smoothie, that is interesting too. When I first tried this recipe, I had my doubts too. Anyways, as disgusting as it looks, it is delicious. Even Nastia Liukin enjoys this odd looking drink! It seems like it might make a great snack before, during, or after practice. Without further ado, here's the recipe:

Ingredients:

• 3/4 cup chopped kale, ribs and thick stems removed
• 1 small stalk celery, chopped
• 1/2 banana
• 1/2 cup apple juice
• 1/2 cup ice
• 1 tablespoon fresh lemon juice

Directions:

1. Place the kale, celery, banana, apple juice, ice, and lemon juice in a blender.

2. Blend until smooth and frothy.

Makes 1 serving

Nutritional Information:

Per Serving:

Calories: 139

Fat: 1g

Sat Fat: 0g

Cholesterol: 0mg

Sodium: 36mg

Protein: 3g

Carbohydrate: 35g

Sugar: 21g

Fiber: 3g

Iron: 1mg

Calcium: 79mg

Good luck my fearless internet gymnasts!

~Joanna

p.s. I got this information from http://www.realsimple.com/food-recipes/browse-all-recipes/kale-apple-smoothie-00000000050666/ make sure to go check them out!

Hi!

"We are what we repeatedly do. Excellence then, is not an act, but a habit."

-Aristotle

Hello internet user!
Starting this week, I will begin posting about healthy habits for gymnasts. Boring, right? You happen to be wrong. If you happen to be a gymnast, know a gymnast, care about gymnastics, or just are bored and want to read a blog, STAY HERE! Every week, I will introduce a new healthy idea for gymnasts to try. It will include everything from new food recipes to healthy habits that other gymnasts of the internet are trying! So, if you care about any of this, feel free to read and follow my blog: Flip for Health!

~Joanna

p.s.
Help me get the word out! Share flipforhealth.blogspot.com!