ProLine Sports, Nutrition Blog

Are Pickle Juice Supplements the Way to Cramp Free Living?

If you're an athlete, fitness enthusiast, or someone who simply enjoys an active lifestyle, you've likely experienced the dreaded muscle cramps at some point. These painful muscle spasms can strike without warning, leaving you sidelined and frustrated. While there are various remedies and preventive measures touted for combating cramps, one peculiar solution has gained significant attention in recent years – pickle juice supplements.

But before we delve into the potential benefits of pickle juice supplements, let's first understand what causes muscle cramps. These involuntary contractions can result from a variety of factors, including dehydration, electrolyte imbalance, muscle fatigue, and even inadequate stretching or warming up. Regardless of the cause, cramps can be excruciating and disrupt your physical activities or daily life.

Enter pickle juice, an unlikely hero in the battle against muscle cramps. This tangy, vinegar-based liquid has long been a staple in many households, primarily used as a condiment or for pickling vegetables. However, it's the unique combination of electrolytes, including sodium, potassium, and magnesium, found in pickle juice that has captured the attention of athletes and researchers alike.

Anecdotal evidence from athletes and fitness enthusiasts has long touted the efficacy of pickle juice in alleviating muscle cramps. Many swear by the immediate relief they experience after consuming a few gulps of the sour liquid. This phenomenon has led to the development of pickle juice supplements, offering a more convenient and portable option for those seeking cramp relief on the go.

But is there scientific evidence to support the claims surrounding pickle juice supplements? Recent studies have indeed shed light on their potential benefits. One study, conducted by researchers at Brigham Young University, found that pickle juice was more effective than water at treating exercise-induced muscle cramps. The study participants who consumed pickle juice experienced faster relief from cramps compared to those who drank water.

Another study, published in the Journal of Athletic Training, investigated the effects of pickle juice on cramp prevention. The researchers found that participants who consumed pickle juice before exercise experienced fewer and less severe cramps compared to the control group. These findings suggest that pickle juice may not only alleviate existing cramps but also potentially prevent them from occurring in the first place.

So, what makes pickle juice so effective? It's believed that the combination of electrolytes, particularly sodium and potassium, plays a crucial role. Dehydration and electrolyte imbalances are among the leading causes of muscle cramps, and pickle juice can help replenish these essential nutrients, restoring balance and alleviating muscle spasms.

Additionally, pickle juice contains vinegar, which may also contribute to its cramp-fighting properties. Some researchers theorize that the acetic acid in vinegar can stimulate specific receptors in the mouth and throat, triggering a reflex that can help relax cramped muscles.

While the scientific evidence supporting pickle juice supplements is promising, it's important to note that not all studies have yielded consistent results. Some researchers have questioned the efficacy of pickle juice, citing the need for larger and more rigorous studies to validate its effects.

Moreover, it's essential to consider potential drawbacks and considerations when incorporating pickle juice supplements into your routine. For instance, pickle juice is high in sodium, which may be a concern for individuals with conditions like high blood pressure or kidney issues. Additionally, the vinegar content in pickle juice can potentially cause gastrointestinal discomfort or irritation for some people.

It's also worth noting that pickle juice supplements should not be viewed as a magic solution or a substitute for proper hydration, electrolyte replenishment, and overall healthy lifestyle practices. Maintaining proper hydration, consuming a balanced diet rich in electrolytes, and engaging in appropriate warmup and cooldown routines are still crucial for preventing and managing muscle cramps.

If you're considering incorporating pickle juice supplements into your regimen, it's always advisable to consult with a healthcare professional, particularly if you have any underlying medical conditions or specific concerns. They can provide personalized advice and guidance on the appropriate usage and potential risks or interactions.

In conclusion, while the jury is still out on the definitive efficacy of pickle juice supplements, the existing research and anecdotal evidence suggest that they may offer a potential solution for cramp relief and prevention. The unique combination of electrolytes and vinegar found in pickle juice appears to have a positive impact on alleviating muscle spasms.

However, it's important to approach pickle juice supplements with a balanced perspective, recognizing their limitations and potential drawbacks. As with any supplement or remedy, moderation and caution are key, and they should be considered as part of a comprehensive approach to maintaining overall health and fitness.

Ultimately, whether pickle juice supplements are the way to cramp-free living may depend on individual circumstances and preferences. For some, they may prove to be a game-changer, providing relief and allowing them to push their physical limits without the fear of debilitating cramps. For others, traditional hydration and electrolyte replenishment strategies may suffice. The key is to listen to your body, consult with professionals, and explore various options to find the cramp-fighting solution that works best for you.

The Gooey Truth About the Almaty Half Marathon

As I stepped up to the starting line of the Almaty Half Marathon last weekend, I felt totally prepared. I had my lucky race shorts, my Spotify playlist queued up with all the right pump-up jams, and a fresh pair of kicks ready to pound the pavement. What I didn't have, however, was enough of those little pouches of viscous goop that have become a runner's best friend and worst enemy – the infamous Gu energy gel.

For those unfamiliar with this rent-sized miracle, Gu is a gelatinous carb-filled substance designed to give distance runners a caffeinated boost of energy to power through those tough final miles. Emphasis on the word "goop" – this stuff has the mollifying consistency of pre-chewed gummy bears. Slurping it down mid-stride is about as glamorous as a hot mud facial.

But I digress. As a self-respecting half marathoner, I've been #TeamGu for years. I keep those little shammies stocked in every spool pocket, just in case I start to bonk and need a fast injection of calories and resolve. Well, for the Almaty race, I arrogantly thought two measly Gu packets would be enough to get me to the finish line feeling fresh as a daisy.

Famous last words, kids. Famous. Last. Words.

If you've never run at altitude before, let me break it down – it's really freakin' hard. By mile 8, I was wheezing like a chain smoker at their first Zumba class. My legs felt like lead pipes, my lungs were protesting violently, and I'm pretty sure I saw a bright light at one point. It was then that I ripped open my first chalky Gu pack like a ravenous wildebeest going to town on a gazelle carcass.

I can neither confirm nor deny that I may have also stolen a couple extra Gu packets from some poor unsuspecting soul's aid station grab bag at mile 10. What I can say is that by the final kick, I looked less like an elite athlete and more like a deliriously sugared-up toddler after being trapped overnight in a Crispy Creme shop.

There I was, face and hair matted in gooey brown gel, my race bib masked in streaks of sticky pink residue from the aid stations' overly ambitious Gatorade slingers. The less said about the colonoscopy prep-like Gu farts I was trailing the better. Even the stray dogs looked at me in disgust.

But you know what? I'll take that podium-worthy ugly cry at the finish line any day. Because thanks to the gloopy grace of Gu, I powered through one of the most brutally delicious half marathons of my life. I slogged up inclines that belonged on Everest, I danced though downhills like a sugared-up puppet on strings, and I crossed the finish line with a tiempo de loco that I'll be bragging about for years.

Would I do it all over again? In a heartbeat. But maybe next time I'll hire a personal Gu slinger to keep me properly lubed. Hey, us runners will do anything for our fix of that delicious sludge!

Hydration Showdown - NUUN vs GU vs Gatorade Zero

Whether you're an athlete, outdoor enthusiast, or just trying to stay hydrated throughout the day, choosing the right hydration product can make a big difference in your performance and how you feel. Today, we'll compare three popular hydration options - NUUN tablets, GU Hydration Drink Tabs, and Gatorade Zero.

NUUN Hydration
NUUN offers effervescent electrolyte tablets that you dissolve in water to create a hydration drink. The tablets are compact and portable, making them convenient for travel or bringing along on hikes, runs, etc. NUUN is low in calories and sugars, with each tablet containing only 1g of sugar. It relies primarily on electrolyte minerals like sodium, potassium, magnesium and calcium for hydration rather than high amounts of sugars or artificial sweeteners.

NUUN comes in a variety of flavors like Fruit Punch, Tri-Berry, Citrus Fruit and more. One potential downside is that it may not provide as much carbohydrate energy as some higher-calorie sports drinks if that's what you're looking for.

GU Hydration Drink Tabs
Similar to NUUN, GU Hydration tabs are effervescent electrolyte tablets that dissolve in water. However, they contain same amounts of sugar (1g per tablet) to provide carbohydrates for energy in addition to electrolyte replenishment. The tabs are vegan, kosher, and made with ingredients like cane sugar, fruit powders, and electrolyte minerals.

GU tabs come in flavors like Orange and Lemon-Lime. Unlike NUUN which prioritizes low sugars, GU tabs are formulated to provide a balance of electrolytes and energy from sugars, making them a consideration for endurance athletes or anyone seeking an electrolyte drink with more carbohydrates.

Gatorade Zero
Gatorade Zero is a more traditional ready-to-drink sports beverage that comes in tablets, bottles or cans. As the name implies, it contains zero sugars and is sweetened with sucralose and acesulfame potassium instead. It still provides electrolytes like sodium and potassium, plus vitamins B3, B6, and B12.

The big advantage of Gatorade Zero is convenience - you can grab it and go without having to mix a powder or dissolve tablets. However, it is typically more expensive per ounce than tablets or powders. Some also prefer the "cleaner" ingredients of tablets versus artificial sweeteners found in diet sports drinks.

Which one is right for you?
For low-calorie hydration with just electrolytes and minimal sugars, NUUN tablets are a great option. If you want some added carbohydrates along with electrolyte replenishment, GU Hydration tabs provide that middle ground. And for ultimate convenience with no mixing required, Gatorade Zero drinks are hard to beat, though some may prefer to avoid artificial sweeteners.

No matter which product you choose, staying hydrated is key for health and performance. Give these hydration options a try and see which one suits your needs and tastes best!

Salt Bae's Ultimate Courtship Chew: Saltstick Fastchews

Listen up sweaty Sisters (and huffing Bros), because I've got a steamy hot take that's going to make you thirstier than a basement-dwelling gamer at a rave: Saltstick Fastchews are the new love language, and we're all fluent in salty.

These magical electrolyte masticators aren't just fuel for your muscles - they're pure romance concentrated into compact, easy-to-chomp tablets. Think of them as edible love letters that whisper sweet nothings to your sodium levels while keeping your calves from turning into acid-saturated Baseball Houdini's mid-stride.

For those checking their privilege at the door, Saltstick Fastchews are portable electrolyte replacement chews designed to rapidly reload nutrients that get flushed away faster than CEOs ethics when you're deep in the throes of a sweat-drought. We're talking zinc, magnesium, and most importantly - sodium: the Idris Elba of minerals that every hard body craves.

You might be thinking "Great, just what I need - another grainy powder to gum up my shaker bottle and make my protein farts smell like a blasted Chernobyl reactor." But Fastchews are an entirely different breed of supplement. These petite pellets may look unassuming, but pop a few of those strawberry-lemon zingers and BOOM - it's like an electrolyte inferno just ignited in your esophagus.

Within minutes, you'll be a glistening Calienti thanks to Fastchews' rapid-fire replenishment formula. Cramp city? Not on these chews' watch! Muscle spasms seizing up tighter than a bodybuilder's stringers? Tell those contracted calves to chew on this. You'll be going from hot, bloated mess to glowing, hydrated goddess just like that.

And let's take a moment to appreciate the real MVP ingredient - SALT. Not just any salt, but the premium stuff lovingly extracted from subterranean time-capsules and rain-forests for maximum mineral masterpiece theatrics. Saltstick's sodium chloride is the MJ of electrolytes - you're basically doing the "Moonwalk" of hydration with every morsel.

Sure, you could chase down your salty cravings with a bag of emergency room pretzel rods, but then you'd just be left thirsty, bloated and wondering why your calves are the size of MillionaireMates. FastChews, on the other hand, allow you to expertly surf the sodium waves without any of the unnecessary fillers and franken-additives.

Want concrete proof? I once spotted an elite marathon runner popping these mineral malts like a Pac Man gobbling pellets. She was FLYING and glistening like she was perpetually caught in one of those Herbal Essences hair commercials. When I asked her secret, she handed me a Fastchew and said "Hot Salt, Baby" before blowing me a kiss and disappearing like a mirage into the dry, dusty heat.

From that moment on, I was a summa cum salty convert. Now whether I'm ripping through a high intensity potty sesh or just feeling a little mineral-deficient pon de couch, I always keep a tube of Fastchews at the ready like a millennial has their JUUL. Call me thirsty, but there's just something sensual about skipping the powdery dryness and going straight for the mouthfeel.

So if you're looking to up your crampy calves' seduction game and unlock a whole new level of hydration rapture, do yourself a favor and get Saltstick Fastchew'd. Your body will be begging for more after just one salty lick of that mineral goodness. And if that doesn't convince you, just look at Salt Bae himself - the man is perpetually glistening, and you know he'd swipe right on these Fastchews in a heartbeat.

Staying Hydrated is Crucial to Your Health

Hydration is essential for everyone, but it is especially important for athletes. Hydration affects your muscle growth, recovery and weight loss, so dehydration can have a significant impact on an athlete's performance. 

One of the most important sports nutrition supplements your body craves is water. Your body requires water to flush out toxins, help you feel full, absorb nutrients and to perform many different metabolic processes, several of which have an effect on muscle repair and recovery. Summer is coming, so it is especially important to be aware of not only hydration, but the other essentials an athlete needs to maintain his or her overall general health.

Warning Signs of Dehydration

Whatever type of sport you participate in, staying hydrated is critical for your health. Without the appropriate amount of water, vitamins and supplements, you can become dehydrated. Dehydration can be extremely dangerous, even life-threatening if not caught and treated immediately. Some of the warning signs of dehydration include:

• Heat cramps, which is a common condition in extremely hot weather or when doing heavy physical activity. Symptoms of heat cramps may include fatigue, excessive sweating, thirst and cramps (usually in the arms, legs or stomach). Heat cramps can usually be treated quickly by drinking water or sports nutrition drinks and resting in a cool spot.
• Heat exhaustion, which occurs if you do not react to the symptoms of heat cramps. Symptoms of heat exhaustion include dizziness, headache, nausea and muscle cramps. It can usually be treated with cool beverages, taking a cool shower and getting into an air-conditioned area.
• Heat stroke occurs when your body temperature is 104 degrees Fahrenheit or higher. Your skin will feel dry and hot to the touch. However, if your heatstroke has been brought on by strenuous exercise, your skin will feel moist. You will also feel sick to your stomach, your breathing may become rapid and shallow, skin will turn red and you will experience a throbbing headache. In severe situations, you may hallucinate, have seizures and/or have difficulty speaking.

Add Minerals

Water is good, but it is also important to drink sports nutrition drinks that contain electrolytes, such as sodium and potassium. These minerals are absorbed quicker by your intestines than pure water, so it puts the water into the blood quicker. Be careful not to overdue the salts, though, because too much in the drink will cause your intestines to dilute intestinal contents before they can be absorbed. On days that are extremely hot and humid, consider rotating beverages — drink one sports nutrition beverage for every three glass of pure water.

Consume Protein

It is important to keep in mind that following any kind of exercise there will be cellular damage, which causes an increase in the breakdown of protein. The majority of disruption in the cellular process begins to be repaired as soon as the stressor is removed, so as soon as the activity stops, repair begins. Consuming endurance supplements and other sources of protein during exercise will help to speed up the recovery.

Don't Forget Your Vitamins

Next to water, vitamins are one of the most important things your body needs. Oxygen radicals, a byproduct of metabolism, causes some tissue damage during exercise. However, like the cellular process, the damage begins to repair itself when exercising stops. To increase the recovery rate, it is essential that you have sufficient amounts of vitamins C and E, which help minimize free radical buildup.

It is important to keep in mind that the longer you are training, the more water you should consume for your cells to keep up with demand. When competing in extreme temperatures or high altitudes, you will need extra hydration as well as an increase in protein and vitamins.

Please contact ProLine Sports Nutrition if you need more information about proper hydration or to visit us for quality vitamins and protein supplements from our vitamin and supplements store. Right now, when you spend $50 or more in Gatorade® products you will get a free Gatorade® sideline towel. 

Great Smoothie Options for Endurance Athletes

Endurance athletes are in it for the long haul. And when you're training like that, you need to fuel your body with high-quality foods that are nutrition dense, don't weigh you down, and provide long-lasting energy without a crash. It isn't always easy to accomplish, though. Sometimes you are in a hurry. If you train in the early morning you may not have the time or the desire for a big breakfast. Maybe you get your training in somewhere between work and home, which means you might not have anything eat from between your lunch at noon and dinner at 7 p.m.  If you need some nourishment and fast, consider whipping up a smoothie. 

Most smoothies you get in a commercial smoothie shop are filled with sugar, and although they may provide some nutrition and short-term energy, they simply aren't suitable for an endurance athlete like yourself. You need something with more substance and less fluff. Fortunately, you can easily create smoothies at home, customizing them to meet your own unique nutritional needs, your schedule and activity levels.

Best Smoothie Ingredients

If you want to get the most out of your smoothie, you need to put in quality ingredients. Here's a breakdown of what you should be putting in your blender: 

Fruit: Both fresh and frozen varieties will work. Ideally, you want at least one to two 80 gram portions of fruit in your smoothie. Berries, kiwi, mango, bananas and pineapple are all great choices. 

Protein powder: Make sure your smoothies has at least 15 to 20 grams of protein powder in it, which is the optimal serving for muscle recovery. 

Nuts or nut butter: Add 1 to 2 teaspoons of nut butter, or 20 to 30 grams of nuts for a dose of fatty acids and some additional protein. You'll get a little flavor out of it, too. 

Milk: Whether it's regular cow's milk, almond milk or some other form, add a splash to your smoothie. It helps keep your smoothie from getting too thick, and it's good for you too. 

Vegetables: There's nothing wrong with getting a little green in your smoothie. Baby kale and spinach are great additions to any smoothie. Avocados are a good choice, too, and will give your smoothie a rich, creamy texture. 

Extras: Other favorites to add to smoothies are Greek yogurt, chia seeds, pumpkin seeds, ground flaxseed and flaxseed oil. 

Go-To Smoothie Recipes

Pre-Workout Smoothie

Whether you're working out first thing in the morning or you're hitting up the gym after work, you'll need an energy boost to help get you through it. This Blueberry Honey smoothie is a great pick-me-up to enjoy before the gym. 

You'll need 3/4 cup of blueberries (fresh or frozen), 3/4 cup plain greek yogurt, 2 teaspoons of honey and 3 ice cubes. Add a splash of milk if your smoothie is too thick or if you just want it to last a little longer. Drink this 30 minutes before your workout and you'll be golden. 

Post-Workout Smoothie

After you've exercised you want to replenish your body with something that isn't going to be too filling while allowing you to get the nutrients you need. Liquid meals often are a better choice after a high-intensity workout. Enter the Banana-Almond Protein Smoothie. 

Take 1 scoop of whey protein, 1 banana, 1 teaspoon almond butter (or other nut butter), 3/4 cup of milk and 3 ice cubes and blend them until smooth. Drink up!

Everyday Smoothie

Say it's the middle of the day and you're craving something. If you're going to put something in your body, you might as well get something out of it. This is where those green veggies come in handy. Try a Mint Green Smoothie with Chia seeds. 

First you want to make a mini helping of chia pudding. Combine 1 teaspoon chia seeds with 4 teaspoons milk. Soak for a few hours or overnight in the fridge until it resembles a gelatin-like texture. Then, toss the chia pudding into the blender with 1 green apple, 10 fresh mint leaves, a large handful of baby spinach or kale and 1/2 cup of fresh apple juice. Mix and enjoy. 

ProLine Sports Nutrition 

Sometimes you need a little something extra for your workout. ProLine Sports Nutrition has all the vitamins and supplements endurance athletes need to fuel their bodies. Stop by our shop today to stock up on your favorite products and train like a champion. 

Make Sure You're Eating the Right Amount During Training

For most people, the holiday season presents the perfect time to indulge and make temporary changes to their diet. But for endurance athletes, food is the fuel that keeps you going all season long. Whether you're preparing for a big winter race or just trying to stay on track, following a few simple rules for your diet this holiday season can greatly improve your performance. Preparing for a major marathon takes a lot more than merely building endurance over time. Luckily, with the help of the right endurance supplements and proper nutrition, runners and other endurance athletes can get a leg up on their competition.

Food is Fuel

When you first start learning about the proper diet and nutrition needed to fuel your training, it can be hard to know where to make changes in your diet. But with a few simple rules and knowing which foods to avoid, anyone can learn. As a good rule of thumb, endurance athletes need a healthy balance between carbohydrates, fats and proteins in their diets. It may help to speak directly with a nutritionist to find the proper balance for your dietary needs, but a good place to start is to break down your meals to include 60-70 percent of calories from complex carbs, 20-30 percent of calories from healthy fats and 10-15 percent of your daily calories from proteins.

Handle the Social Temptations

When it comes to hitting up parties and dinners with friends, endurance athletes can feel like they are walking into a danger zone. But with the right amount of preparation, you can still eat enough to fuel your body properly without over indulging. Do your best to stay away from high-sugar and high-fat foods when enjoying time with friends and family, as these dishes will have the most negative impact on your training.

If you have a big run coming up a couple of days after a family gathering, it is best to load up on healthy, complex carbohydrates like brown rice, whole wheat pasta and veggies. If possible, endurance athletes should try to avoid alcohol during the holidays if they have a big race or event coming up. The key is not to make too many dramatic changes to your diet before race day. That is why it's important to stay properly hydrated and continue to fuel your body with healthy carbs, protein and fats before race day.

Stay Focused to Complete the Race

When you're training for a future race or simply want to stick to your regular diet, you don't have to miss out on a special holiday meal with your loved ones. Be prepared and stick to what you know to properly fuel your body and avoid overeating this year. For more information on endurance training, visit ProLine Sports Nutrition today. 

Your Guide to Training Through the Holidays

Are you looking forward to the holidays but want to keep your fitness lifestyle going strong? The holidays are a tough time to keep working out or running — the food, the events and the weather all seem to conspire against you. But if you want to keep from gaining weight and make sure that your goals stay (mostly) on track, here are several valuable tips for you to try out.

Go Easy on the Goals for Once

We know that your end goals are important, but it's probably a good idea to relax them a bit over the holidays. Instead, sub them out for simpler short-term goals, like "working out five times per week" or "always go for a run after dinner" and so on. Focusing on end-term goals tends to add more stress to the holidays without actually helping you work out more often. So set a couple of short-term goals and let the long-term goals rest easy for a while.

Partner with Friends and Family

Chances are good that you can find a friend or family member who is also interested in working out over the holidays. Use this opportunity to team up, join them for a run, maybe visit a vitamin and supplements store. It's a great way to boost accountability for your holiday practices while also getting to know the other fitness fans around you.

Carve Out a Time

This is easily one of the most important tips for keeping to your schedule during the holidays. Whether you are buying endurance supplements or going for a run, you are going to need to schedule very carefully. The easiest time for working out is early in the morning when kids and family members are still asleep and important activities haven't started yet. But timing and weather may both be difficult to manage, so you should also be willing to cut out half an hour here or there for your running or workouts whenever you need to.

Join Community Runs

Holiday community runs are very popular, with multiple options available around Thanksgiving and Christmas. These runs will help you keep in shape, especially if you want to train a little first. The easier runs are also great for bringing friends and family along for the ride. Take a look at what runs are available in your area and lace up!

Use Intervals When Possible

Your time is at a premium over the holidays, which means making every second count. For the best overall fitness, we recommend interval training or switching between different activities, preferably cardio and strength-training, at quick intervals. You don't necessarily need to sign up for CrossFit, but you should try switching between, say, circuit runs and pushups, or jump roping and weight lifting.

Diet Smartly While Still Enjoying Food

It's time to bring up a little sports nutrition: You can still eat your holiday favorites, but there are a couple things that you should avoid. First, avoid the snacks. They tend to be very high in calories and aren't necessary for enjoying the sit-down meals with friends and family. Second, avoid drinking too much. Alcohol is a problem for both keeping on a schedule and keeping calories low.

Not CrossFit, Cross Train

It seems the world of 20-30 somethings has been taken over by the 'sport' of crossfit. While I feel there is some merit in some of the things that go on in these gyms, I feel it is of little use to the vast majority of people out there. Especially us endurance athletes.

When you look at a lot of what crossfit WODs (workout of the day) are, they primarily focus around doing lots of olympic, full-body lifts in a short amount of time at high volume. I don't really understand the correlation here. The idea of doing some 25 deadlifts as fast as possible, I am not quite sure what the point of that is. I think the idea is great, but the execution is poor. Crossfit seems like a great way for people to get hurt.

To be honest, I would like to know how many of these crossfit 'teachers' have certification and are qualified to be 'trainers'. When I watch videos that are both on YouTube and from friends who go to crossfit classes, I see lots of things that just rub me the wrong way. The biggest thing being absolutely terrible form. It reminds me when I did a season coaching high school track. Many of the kids were solely concerned with how much weight they could move around, and not care about moving it properly. And honestly, it all came from their coaching. I sat in amazement as I watched the football coaches in the off-season getting these freshman boys in the weight room putting up as much weight as they could. They are just getting started and the coaches weren't concerned abou form, but more about gains. WRONG. The kids are still growing and their body is changing rapidly already...

Sorry, back to my point. So many of these crossfit videos I see, I see no emphasis on form and follow through, but all on how quickly the weight can move and how much you can move.

This is where I step back and concentrate on what I do and what I tell others. I would rather spend my time moving less weight properly than move more weight quickly, in poor fashion resulting in potential injury or long-term degradation and breakdown of my body. You see, when you are cross-training, the key focus, in my opinion, should be to build up that functional muscle and build/repair in the areas that we lack as endurance athletes. Much of my time is spent around the joints. Most of our sports are so one-directional in motion that we forget to move from one side to the other, creating a disproportionate build in muscle.

What we need in our cross training is to develop where we are under-developed and treat our weaknesses so we are more well-rounded. I see cross-training as injury prevention more than building up muscle. Yea, putting on some muscle weight is good and always a great thing to do, but cross-training should be looked at a vital way to make yourself a more well-rounded athlete by doing lifts and exercises properly and within control. Not full-body contortions to move a stupid amount of weight that results in injuries and a t-shirt for joining a crap gym.

-Dave

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Go Home Winter, You're Drunk

Where did Fall go? I mean seriously. It was cooling off for a couple weeks here in the Midwest and then all of the sudden there was snow and it was in the teens. No warning. Mother Nature gave us the middle finger and said "deal with it". So now what? I mean, my wife and I didn't even get a chance to get all the leaves off our lawn and I didn't get to do my final mow of the season. I am not going to lie, it was pretty depressing to not get that done. I was hoping to get in a few more cool rides through the dead trees, chasing daylight and some runs in the morning kicking the frost off the grass. But it seems like that will never happen now. We're dealt a cold hand of bitter temperatures and a dusting of snow that is not even impressive.

Alas, there is hope. For some of us at least. You see, to those who are dedicated to their sport find their way through the dark months of winter and keep pushing on, building, becoming stronger. Though, we all may not have the gear and gumption to ride or run outside, we bring our training inside to keep up with our necessary training. For some of us it's the adrenaline fix, the proverbial high we get from training. We need it. Without it we feel empty and shallow. Days off feel more like torture than some of the hardest training days.

If you're anything like me, though, I love running outside. There's something about the cold bite of the air as it dips below freezing that stings my lungs and makes me feel alive. It's one of those things that you either have or you don't. You can't teach yourself to love these winter months. You just have to learn to survive them. If you want some advice on how to get through them and see the light on the other end of the tunnel that is spring, stay positive. It's as simple as that. The harder you make these winter months, the longer it will feel. Take hold of the time you have around the holidays to spend with family and friends. Use them as motivation to help get you through as well.

If you really start to struggle with winter, never be afraid to take some time off. This is the best time of year to make the excuse and have it actually be worthwhile. Your body needs rest. But don't hang up the training completely. Give yourself that outlet. You need that fix. If you're a member of a gym, try out some classes. Spin classes are kind of lame in my book as I don't like the idea of spending time on a poorly designed bike that will never fit me properly, but it's a good way to take your mind off staring at a bike computer logging miles and recording heart rate data. Mix it up with some basketball or racquetball as well. Feel free to play some other sports that will still keep you active and putting in 'miles' without actually just running. You'll stay fit and be surprised how little fitness you will actually lose. At the same time, you will be building up those muscles around your joints that are often times forgotten in our endurance sports.

Don't look at winter as a time to dread, step back and look at it as a time to grow.

-Dave

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