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What’s Going on in Nutrition #4 + New Blog Design

I spent the past two days working on my blog. Let’s say I screwed up the code about three times and had to do a major recover twice. I almost cried, and stayed up late trying to fix everything. I have no idea if everything is for sure here, but I think we are golden for the most part.

I did a major revamp to my “races” page and will continue to make those pages better.

Also if any companies would like product reviews done, or anyone wants to sponsor My Feet in Motion, those options are definitely out there as I no longer compete in the NCAA.

I received a funny Klout perk today. Alex and I just had an ice cream date to McDonald’s to get hot fudge and caramel sundaes and we saw the Shamrock Shake. I’ve never had one before, but we then started looking at all of the calories on the menu. It was interesting. Of course the Klout perk I received was a free Shamrock Shake. McDonald’s is giving me a $5 giftcard. Maybe instead I could get hot fudge sundae’s

One of my best pals recently got into her dream school, St. Louis College of Pharmacy and I’m extremely excited for her! I don’t get to see her much, since we both are busy with school, but she is wanting to increase her fitness. So we are meeting up on Wednesday’s and Friday’s to workout. I’m excited because I get to train her and have company/workout

Today was our first day. I didn’t have time to really create a plan for us, so we just improvised. Since this was her first time actually lifting, and I haven’t lifted in awhile, we did low reps and weight that was comfortable. We will probably repeat this workout next week on Wednesday. This Friday will be different and will include running!

I take credit for the goblet squats. We were all amped up to do another set, and I got into squat position and felt the oddest feeling in my quads. It was something I definitely never felt before and couldn’t even get into position. So we moved on to abs. I think I shocked my quads because they haven’t really been utilized much within the past week since I’ve been sick with the flu.

Nutrition in the News!

I know today is Wednesday and it’s when I do my What’s Going on in Nutrition blog series. Honestly, the main thing you need to know this week is that it is National Eating Disorder Awareness Week!! In support of this week, I am going to post these infographics that are very informative on eating disorders.

You can find more about National Eating Disorders Awareness Week by visiting the NEDA Awareness website.

I’m excited about the 5k I’m racing this Saturday because the Student Dietetic Association put it on for NEDA week and the entry money is donated to the cause.

Q: Have you ever been stressed out when redesigning a blog?
Q: Are you on Klout? What perks have you received?
Q: Any interesting facts you found from the infographics above?
Q: What workouts do you do in the gym?

I went MIA

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Boy, it’s been a long time. Life has been crazy!

I have been jam packed with homework

Figuring out my future plans after college: Grad school, finding a place to live, etc

It’s been exhausting but fun at the same time.

This week I got the wonderful gift of the flu, from my wonderful mother. I went home to search for a place to live while in grad school and she just couldn’t resist spreading the love to my father and I.

Running wise: I no longer run for SEMO. Yes, crazy right? Not so much, it was definitely bittersweet. I miss the majority of the girls and my team but it was such a negative and elementary environment for me that I’m better without it. Where do I go from there?

Road races baby! I have a few 5k’s signed up for and I will also be competing unattached at a few track meets as well. I still have the goal to break 20 minutes for the 5k and it’s going to happen. The 5k is obviously my favorite distance so it will be fun getting back into the excitement of road races! Then it’ll be half marathon time. I have a few in mind, but don’t want to commit to anything yet.

I have so much ahead in my future that it really gets me excited and I want to just graduate already! Once things become completely official, I will be sharing with everyone, but until then it’s just a secret.

Some highlights in life recently!

I went to the USA Cross Country Championships for the 2nd year in a row. I met Deena Kastor, Ryan Hall and saw Sara Hal and Shalane Flanagan! Also Joe Newton from Long Green Line at York High School

Then for Valentines and Alex and I’s 4 year Anniversary, I received these!

The animals are two of our four stuffed animals we share ownership to. It’s kind of a thing we do on our “half” anniversaries. We like to go to build a bear and add a new one to our collection.

The night before Valentine’s we went to the Casino Buffet for dinner and he gave me $20 to play with. On Valentine’s, which is our anniversary, he made Spaghetti and we watched a few episodes of Once Upon a Time and got Andy’s Frozen Custard. It was a great time!

I gave Graham two valentine’s but I had to take them away because he started to bleed. Rawhides are rough on his gums obviously.

Hopefully I won’t go MIA as much, but let’s be real, I can’t promise anything.

Hello world!

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Welcome to WordPress. This is your first post. Edit or delete it, then start blogging!

Blog Series and Books

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Two new blog series

Obviously on Mondays, I will provide a bit of a jumpstart to the week and bring back the inspirational posts of “fitspo” or fitness inspiration and some workout music.

Then on Wednesday, I will bring back the nutrition news posts and enlighten you all about what is going on in the world of nutrition.

I hope to have more time this semester, but one can never plan on the events that end up happening so we will see how long I can keep it up

In other news, I’m not sure if I said this, but a few months ago, I PR’d my 5k. I ran a 20:29 and felt really good about it. I was comfortable the whole time and smooth. I know that is not my fullest potential, but it is moving in the right direction. My running lately has not been so great as I continue to get hit with sickness. But I’m still working my butt off and hope to see some good things by outdoor track. But don’t worry, because even if we don’t, I have my whole life to get that sub 20.

You want to know what irritates me? Gyms that don’t have a month membership. I’m home for winter break and all I want to do is go cross train, lift a few weights, and have a place to run when it’s 38 mph wind and snowing. But either it’s extremely expensive or you have to sign a year contract. I’m only here for about 3 weeks, cut me some slack!

I’ve been doing a lot of relaxing this break because I don’t have a job anymore. It’s bittersweet. Bitter as in I don’t have as much money to play around with, sweet as in I’m glad I get to spend time with my family and don’t have to deal with the old job.

This guy definitely enjoys it. He has spent a lot of time snuggling with me.

I made sure I finished the Hunger Games trilogy last night before the world ended. It’s about time, right? I’ve been so busy with school that I’ve been stuck on Mockingjay since summer. I really enjoyed it and love the whole series. I will admit, Mockingjay was a bit boring until about halfway in. Then it started getting interesting and with the last quarter to go I couldn’t stop. I wish they never ended

Now to figure out what the next book I am going to read will be. I’m thinking of Divergent. It is also a trilogy.

In Beatrice Prior’s dystopian Chicago world, society is divided into five factions, each dedicated to the cultivation of a particular virtue—Candor (the honest), Abnegation (the selfless), Dauntless (the brave), Amity (the peaceful), and Erudite (the intelligent). On an appointed day of every year, all sixteen-year-olds must select the faction to which they will devote the rest of their lives. For Beatrice, the decision is between staying with her family and being who she really is—she can’t have both. So she makes a choice that surprises everyone, including herself.
During the highly competitive initiation that follows, Beatrice renames herself Tris and struggles alongside her fellow initiates to live out the choice they have made. Together they must undergo extreme physical tests of endurance and intense psychological simulations, some with devastating consequences. As initiation transforms them all, Tris must determine who her friends really are—and where, exactly, a romance with a sometimes fascinating, sometimes exasperating boy fits into the life she’s chosen. But Tris also has a secret, one she’s kept hidden from everyone because she’s been warned it can mean death. And as she discovers unrest and growing conflict that threaten to unravel her seemingly perfect society, she also learns that her secret might help her save those she loves . . . or it might destroy her.

What good books are you reading/have read/want to read?

What did you think about the Hunger Games?

At-Home Sports Massage Techniques

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I’m back! I am currently working on some blog posts for you all, but in the meantime, I was contacted by Jerry Marrello from Turning Stone Resort & Casino. To help promote their Spa Facility SkÁ:nÁ, I have allowed Jerry to provide a blog post about the benefits of sports massage and give some DIY/at home exercises!

These exercises are all wonderful and I think they will great ideas to help alleviate stiff and tight muscles.

At-Home Sports Massage Techniques for Marathon Training

So, you’re a marathon runner. You’re training diligently, but your muscles are sore, and your recovery time is longer than you need. Sports massage have many benefits and are necessary for successful training. Top spa’s, including Áhsi’ Spa in upstate New York , cater their treatments to target injury prone muscles. But if you can’t make it to the spa, consider these benefits and do-it-yourself (DIY) sports massage techniques to help you in your recovery efforts. You won’t be disappointed.

Benefits of Pre-Marathon and Post-Marathon Massage

Massage has numerous benefits including (http://www.howtobefit.com/massage-for-runners.htm):
1. Improving blood flow to muscles
2. Moving oxygen and nutrients to muscles
3. Improving the flow of lymphatic fluid. This promotes the healing process.
4. Breaking up scar tissue in the muscles
5. Decreasing recovery time
6. Eliminating lactic acid buildup in the muscles

Marathon runners who don’t incorporate massages in their plan will not heal as fast as others who use massage on a regular basis. Every marathon trainer should have a strategy to prepare and recover from a marathon. These simple at-home remedies are great to include in your regimen.

Self-Massage Tools for Marathon Training

Frozen Water Bottle: If you have just completed a long run, you will want to use the RICE method: rest, ice, compression and elevation. The ice portion of this method can involve rolling the feet on frozen water bottles. This method is effective and affordable for a marathon runner on a budget.

Tennis Ball: Massage your feet, back and legs with a tennis ball. Try standing with your body weight on the ball and roll the ball from the toes to the heel. Repeat the motion until the foot feels relief. Complete this action on both feet.

Foam Rollers: Foam rollers or PVC pipe can be used to apply additional pressure to the hip area and the outside of the thigh. Roll back and forth on the pipe or foam roller for 30 seconds. Then, switch to the other side and repeat the exercise. This will work the tension out of the connective tissue and prevent tears and strain. Runners can avoid knee pain with foam rollers or PVC pipe.

Get More Out of Your Training

Marathon training can better if you can avoid potential injuries. Sports massage whether conducted at home or at the spa are necessary to prevent injury. Complete the massages according to the directions to aid the body in healing during training. Proper muscle care may prevent long-term injury.

The self-massage tools are really effective. Personally, I have used both tennis balls and foam rollers. I’ve also used softballs and lacrosse balls. In the strength and conditioning room, part of the routine requires athletes to use lacrosse balls, foam rollers and PVC pipes to work out and loosen the kinks and prepare the athletes for their workout. Also, for icing, it is also helpful to fill up those little paper bathroom cups with water and freeze them. You can use these as massagers by peeling back the paper. This provides massage and ice as well.

Hopefully this has provided some valuable information for you all and if you have any other suggestions please feel free to comment!!

Want some more handouts? Good.

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I promise I will be back to blogging soon! These handouts are from last month. I am currently working on ones for this month that include healthier choices at Smoothie King and a handout on hydration status.

Life has been crazy and busy, but I have less than 3 weeks left of my Fall semester of my Senior year. After next week I will have a bit more time on my hands.

These handouts cover what you can get for $10 at the grocery store versus fast food. Then there is a handout covering better choices at convenience stores as well as what college teams are eating when they travel. Hope you enjoy them!

It also looks like my blog has been voted #7 in the Top 25 Sites for Fitness and Health in 2012.

Samantha Thierry is a college student with a passion for running and healthy eating, which shines through in her helpful posts. Don’t take her youth as an indication of inexperience though, she runs cross country and track competitively, and is well on her way to becoming a sports dietician.

http://www.mhaprograms.org/top-25-fitness-health.html

More Handouts

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Here are a few more handouts that were created over my Strength & Conditioning internship. If you would like pdf files you can email me at snthierry[at]gmail[dot]com

I will provide links to bigger versions if they do not click bigger once published.

Positive overcomes Negative

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Life has become less stressful lately. I got laid off of my job, which was more of a blessing than anything. I didn’t want to ever talk about my job but it was very negative the past three months or so. A lot of us there talked about quitting daily because it was a unpleasant work environment and personal attacks were made on me daily. I’m a very hard worker and I know when I go to work, I am there to work. It seemed personal vendetta’s were made and attempts to get me fired. What’s sad is you never knew what was right at this place because rules changed daily and some were exempt. It was the most unorganized place and you never knew what your job was going to be or if it would be your last day there.

As much as it stinks not having an income, I have more time to focus on my education and further my opportunities in life after college. I also don’t have a huge cloud of negativity surrounding me on days I have to work. My attitude can be more positive and I can appreciate every day of the week.

I’m just going to be thrilled that I have an education and am not stuck at a job like the one I was at because I am going places in the world and I have a future planned. I will have a job that I love and it will never feel like work. Dreams are possible and you may have to settle for some opportunities before you can land your dream job, but you never have to give up your dream job and settle for life. I know dreams are possible because I’ve witnessed them. Therefore I will always continue to work hard so I can succeed.

I was really excited when the handout that I made for my strength and conditioning internship is being sent around the different colleges. The other day it was tweeted about by Mizzou, which was extremely exciting and I am so pumped about getting myself out there and gaining more and more connections each and every day!

There’s one opportunity right now that has been brought to my attention and I want it so bad. I’m just waiting for more information and we’ll see where it takes me! I have to stay level headed to not get my hopes up but I can’t help but be excited because I was approached. Life is wonderful and every moment should be cherished.

I also finished up my collegiate cross country career yesterday. Only raced two races and they were not anywhere close to where my healthy running self is, but it was the opportunity to be on the team. Now I just need to focus on getting healthy again so I can race at my optimal performance in track. I’m not too upset that my season is over because cross country really beats up my body and my body was already in the dumps so it was exhausting. I’m ready to throw in some cross training, running and strength training to get me feeling good again!

I was honored to run my last collegiate cross country race in memory of Meghan Herndon, a semo soccer athlete that died thursday. Even though I did not know her personally, there is a bond between semo athletes and it just hit really hard. I am really glad some of the boys have started to wear helmets on their scooters because Meg did not have a helmet on and suffered devastating brain injuries. I wanted to run for Meg yesterday and I was in a lot of pain in my race but I continued to recite her name over and over in my head knowing how much she would give to play another soccer game.

Life is too short to dwell on negative thoughts and experiences. I may not have had a great race yesterday and I did lose my job two weeks ago, but there are so many other positive experiences that I have experienced and I need to be thankful for the life I live and the opportunities still to come!

Who Says it Costs More to Cook

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I survived! The GRE is officially over. I apologize for my lack of blogging, but you probably can tell that school has started back up again and this year is pretty hectic.

I’m balancing the following things:

Strength and Conditioning Internship
Full time Senior Dietetics Student
Working as a Pharmacy Technician
Studying for the GRE
Working on Grad/Internship Applications
Running Cross Country
Maintaining my sanity

I would say I’m doing a pretty great job, but I rarely get time to breathe. I’m go go go. Which honestly, I don’t really mind because I enjoy being busy. Since the GRE is over with, I *may* have a bit more free time and to post more often.

In the meantime, as part of my Strength & Conditioning internship, I am providing a comparison handout once a month on the food items you can get at the grocery store versus eating out and the amount of food you can get for the same price as well as the nutritional differences.

My first assignment was the amount of food you could get for $20. We chose McDonald’s as our first eating out destination because we are assuming the places our athletes go to eat the most. McDonald’s is close to campus and “cheap.”

Here is what I came up with: