In speaking with Jared about his race experience, it turns out that he was not utilizing his statistics knowledge to determine his race pace.  It was more about how he felt during the race.  Jared said, “I went into the race knowing what pace I could run.  When they (Tyler Pennell, Galen Rupp, and Meb Keflezighi) took off faster, I realized I couldn’t run that pace and decided to not cover their move completely hoping at least one of them would come back to me.”  However, Jared did increase his pace from around 5:05 to 4:50, then back to around 5:00 for a while to not let them get too far away.  There are so many physical and psychological factors that go into performance that being too set on a specific pace will often lead to hampered performance.  Jared tries to combine what he knows about his ability and what occurs during the race, “I focus on balancing what others are doing in their strategy with the pacing strategy that I’m hoping for on that given day.”

Among amateur racers, we often see more of a focus on reacting to what others do more than what is best for an individual strategy.  While watching the 2016 Utah High School State Championships for track and field in May, I noticed how many different strategies there were for pacing.

Lap splits are included in the results for the Utah State Meet.  Browsing through those makes it clear that pacing mistakes were made.  In some cases, a fast early pace leads to very slow final laps.  Other athletes begin the race very slowly and even with finishing fast, end up many places beneath their potential.

Overall, a nearly even pacing strategy through the majority of the race will lead to the best possible times.  In the 1994 Los Angeles Marathon, Paul Pilkington was paid to be a rabbit through 25km.  He went out at the correct pace, but the other athletes did not stay with him.  He felt strong and decided he might as well finish.  With a two-minute lead, he continued on at a similar pace.  He crossed the line in 2:12:13 winning $27,000 and a Mercedes.  After the race he had to rush home to teach his writing class at Washington High School the next morning and trade in his family van that had 100,000 miles on it.

Motivated runners can push themselves to the limits of performance.  Starting a race too fast and finishing with great effort, but a slow time is not nearly as fun at racing at the right pace and achieving a personal record.

Jared learned from his master’s thesis that even experienced runners tend to start too fast.  He studied split times from the Saint George Marathon and found those that achieved their time goals had the third quarter of the race as the fastest, while the majority that failed in their time goals ran the first quarter as their fastest.  So, choose the right average pace from training results with a coach’s help, run that pace early on, and see how your body responds in the final stages.

Originally published on Utah Valley Health and Wellness

Written by: Ian Hunter, PhD

The bond and stock markets have been stuck in a range for about the past 18 months.  The Dow Jones Average keeps moving back and forth between 16,000 and 18,000.  For investors, this can be very frustrating.  It feels like you are running in place and making no progress.

It has been said that patience is the greatest virtue. We live in a world where it seems that patience has been forgotten. In our “instant everything” world people want it all, and they want it now. They don’t think in terms of paying the price or investing for the long-term. They act on a whim, rather than follow a long-term plan.

Mountain View High School in Orem has always had a very successful track team with several runners nationally ranked. I asked their coach why his runners are so successful. I thought he would tell me strategies that help make his athletes stronger and faster. Instead, he shared with me his secret that was completely different than I expected. He said that much of their success comes from learning to pace themselves. They must have the patience to wait for the perfect time to make their final move to win the race. Counterintuitively, even in running, a sport that is built around speed, exercising patience is critical to success.

Every autumn I spend some of my spare time hunting for big game animals. I focus my efforts on finding animals that have “record book” potential. In order to locate them, I backpack into places rarely traveled. Often I come back empty handed. In my quest to find trophies, I have traveled to some very dangerous parts of the world. In order to succeed, I often hunt differently than traditional hunters. While there are several factors that contribute to my success, I believe that extreme patience is the most significant.

Patience is also a key attribute for successful investors, but…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

In post-war England, most children’s hospitals had a visitor’s policy that may shock you: children in long-term treatment for serious conditions were only allowed about one hour per week of visiting time from their parents. The prevailing thought was that too much “molly-coddling” would weaken the child.

A psychologist named John Bowlby didn’t agree. He did research to demonstrate that when parents visited, kids did better – they were happier, and their physical well-being improved during the short visits from parents. Dr Bowlby went on to develop the theory of attachment, which states that children rely on a secure base (usually their parents) to feel safe, gain confidence, and thrive in a difficult and complicated world. Ongoing research showed that kids who were given lots of attention and unconditional love were happier, healthier, and grew up to be more successful in many ways.

Parent-child bonds grow in both good times and bad times. Positive moments between kids and parents are memorable and important, but so are the caring responses parents give to kids who are physically or emotionally hurt. You might remember going to your parents after falling off the jungle gym or being bullied. They couldn’t always “fix” your problems, but injuries and disappointments were somehow magically repaired with hugs, kisses, and kind words. The sense of security and love you felt took the edge off the pain, and increased your overall confidence.

Recognizing and reinforcing your role as a secure base for your kids might be the greatest gift you can give them as a parent. Here are four ways you can build on this relationship:

Time

One of the big questions in parenting, which is more important: quality time, or quantity time? How about both! Quantity is important – spending time with someone leads to a feeling of comfort and safety, which inspires open conversation. The precious moment when your child opens up to you only comes after hours of seemingly mundane shared time. Quality time is also important: this doesn’t have to be fun parks and ice cream, it just means giving that person your full attention. We all know what it feels like to be with someone who isn’t really there. Rolling the ball along the floor with your toddler is one of the best ways to connect with them, unless you’re talking on the phone with someone else the whole time.

Touch

To some this comes easily, but to others…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

My life is crazier than I ever though it would be. I knew I wanted to get married and have kids, but I didn’t know I would want a career.  That is, until I found something I was passionate about.

I am an education specialist for Zumba, aka ZES. Here’s a little sneak peak into my job: I work as a presenter at Zumba’s yearly conventions and events, both domestic and abroad. I have choreographed and performed on a number of consumer products, as well as continuing education DVDs. I am a Zumba spokesperson, having represented Zumba on a dozen or more TV shows: Martha Stewart, So You Think You Can Dance, The Biggest Loser, and The View, to name a few, as well as selling our products on television networks QVC and HSN.

The reason I tell you this? I see my biggest calling in life to be a good wife and mom. When you add a career to the plate, it has the potential to get overwhelming and spin things out of balance. Not to mention, I have to get on a plane every time I go to work.

I have found my path to a happy, balanced life through a few tips and tools:

1. Keep priorities in check.

Family is always first. Zumba is what I do, it is not who I am. I am a wife and mom first. My husband and I discuss our weekly plans, set goals, and have a weekly date. This date is often times during the day—lunch or a matinee, and not overly glamorous. The purpose is to connect, connect and connect. Without teamwork everything else falls short.

2. Take one task at a time.

Putting your energy into what you have going on that day helps you be present, live in the moment, and eliminate regret. Overwhelming yourself with unchangeable details down the road only gets you…overwhelmed. If all I do is worry about my work, the flights, hotels, exhaustion, the time spent away, the things I will miss…I kill the joy of today due to the worry of tomorrow. I take one thing at a time and give it my best.

3. Create the life you want.

No one will…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

For many people, the hardest part of saving money is making the decision to go without something they want right now. In a study by the Brookings Institution, findings showed that Americans are largely living paycheck-to-paycheck. Surprisingly, sixty-six percent of Americans who are living paycheck-to-paycheck are considered middle class. The team involved in the study suggested that these people have a harder time weathering income shocks, such as illness or unexpected unemployment.

If you are one of these sixty-six percent, or if you feel you should do more to save money, there are some simple things you can do now to avoid the stress that comes with unexpected expenses. One way to make saving easier is to set up savings accounts and automatic transfers to save for these types of bills.

I had a coworker who recently did this and expressed how good it felt to be prepared and have the money when it was needed. “In the past when these kinds of bills came up, it caused a lot of stress because I had to figure out where to get the money, or it triggered austerity measures for the next month or two,” he said. “This time, paying the bills was a totally different experience because I had money set aside.”

You can do the same thing, or something similar. Here’s how:

First, consider a way you can cut back on your expenses so you can set up an automatic transfer to save a little each month for unexpected expenses. For example, if eating out costs your family $40, and eating in costs your family $20, you can eat out one less time per month, saving $20. Decide where you’ll cut back now, instead of on Thursday night at 6:00 p.m., when you might be more likely to spend more money on dinner…(read the rest of the story)

Originally published by Utah Valley Health and Wellness

The number one excuse I hear from clients for not exercising is “I don’t have time.”  One of the best things about high intensity interval training (HIIT) is that you don’t need a lot of time. You can get great results with as little as 10 minutes of HIIT training.  In fact, a study done at McMaster University showed that 10 minutes of HIIT could burn the same amount of calories as 50 minutes of steady state cardio. And let’s be honest, who doesn’t have at least 10 minutes a day to spare?

The American College of Sports Medicine recommends that adults get 150 minutes per week of moderate intensity exercise. However, when the intensity level is increased to a more vigorous level, the recommendation is reduced to 75 minutes per week, making HIIT training much more time efficient.

So now that we have eliminated the excuse of not having time…

What is HIIT?

HIIT is short bursts of high intensity intervals where you push your body to at least 80% of its max up to all-out effort, followed by short periods of active or complete rest. The great thing about HIIT is it can be done almost anywhere! You don’t need any equipment do to it. The main focus is pushing your heart to its max and keeping your heart rate up, which is often easier to do without equipment. You can use your body weight as resistance doing plyometric exercises or even just running…(read the rest of the story)

Originally published by Utah Valley Health and Wellness

In movie theaters, we love the thrill of sitting on the edge of our seats watching as a suffering character gets the antidote to their trouble in the nick of time.  Whether it’s a fairy tale princess waiting for true love’s kiss, Harry Potter and his friends casting spells, or a poisoned superhero anticipating the arrival of a healing solution—we love our struggling heroes to succeed in the end.  But the excitement is not the same when we, as the heroes and heroines of our own lives, struggle and wish for a solution in our own marriages.

Luckily, many great marriages are successful due to antidotes that you can use, too.  In our last issue, I outlined six signs that your marriage could be in trouble.  The solution to these symptoms is provided by John Gottman and his 40 years of successful marital research.  Follow his principles (or antidotes) and you will be on your way to a happier and healthier marriage.

Principle 1 – Enhance Your Love Maps

Become “intimately familiar with each other’s world,” as John Gottman would put it. Knowing each other’s goals, fears, desires, story, and history will go a long way in creating a marriage that lasts. Do you know your partner’s best and worst childhood memories? Do you know what stresses them during the day? Do you know the important people in your partner’s life (friends, potential friends, rivals or enemies)?

Principle 2 – Nurture Your Fondness and Admiration

This is the antidote for “contempt” that I spoke about in my last article. Fondness and admiration for your partner includes having respect and love for them. It isn’t a complicated process—simply increase your positive feelings towards your partner. Fond memories and interpretations of what is happening presently in your relationship is key.

Principle 3 – Turn Toward Each Other Instead of Away

If you want a key to romance and a good sex life, here it is. Turning towards your partner means to emotionally reach for and lean towards them in difficult and easy times. When your partner sends you the message “I need you” – do you reach out for them? If not, then start reaching out for them emotionally and physically.

Principle 4 – Let Your Partner Influence You

This one is more for the guys (although it’s important for the gals too). John Gottman found that when a man in a relationship accepts influence from his partner, they are more likely to have a happier marriage.  Making decisions together, showing respect for each other’s opinions, and sharing the power will increase the ability for your marriage to succeed.

Principle 5 – Solve Your Solvable Problems…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Footloose and schedule-free sunny days are the hallmarks of summer living for many families. Your children and neighborhood friends bustle in and out of the house, you stretch out the evenings basking in the summer skies, and you relish the slower pace of life and the longer daylight hours.

But then, you schedule a family vacation.

You work and re-work schedules, sleeping arrangements, entertainment, campsite reservations, and credit card points. You beg and plead with the powers above that no one will fall ill, fall injured, or fall out of favor with other members of the family.

We all want to get a good return on our vacation investment in the form of fond memories. One way to improve your chances of a fun-filled trip is to feed your family so they are well fueled.

Sure, vacations are the embodiment of leisure and indulgence, but our food choices may spoil our celebrations if they make us sick or over-indulged.

Here are a few tips to stay safe and well fueled during your summer travels:

Fuel for Fun

Hot dogs, s’mores, snow cones, and cheeseburgers are all essential parts of an American family summer. However, in between these “essentials,” fuel your family with nutrient-rich whole foods to keep them running at their best.

Here are a few nutritious on-the-go options:

Homemade or wholesome trail mixes – Think whole grain cereals, dried fruits, nuts, and seeds. A bit of chocolate can top it off nicely.

Nuts and seeds – Seasoned, spiced, or plain, if trail mix isn’t your favorite.

Fresh veggies for dipping – Sugar snap peas, bell pepper slices, cherry tomatoes, baby carrots, broccoli, cauliflower, and celery dip nicely in hummus, guacamole, homemade greek yogurt ranch dip, or any store bought dressing in small to-go cups.

Low sugar, high fiber granola bars – like Kind Breakfast Bars.

Hydrating drinks – Water, 100% fruit juice boxes, V8 vegetable juice,  Kefir, and ready to eat smoothies like Naked Juice. Be sure to watch portion sizes on beverages other than water. Without the bulk of fiber, a little juice goes a long way.

Yogurt cups – Aim for low-sugar alternatives. Try plain yogurts with fruit mix-ins and granola.

String cheese or cheese wedges

Homemade or Healthy Choice popcorn

Peanut butter and almond butter to-go pouches

Fruit cups and pureed fruit pouches – You can purchase ready-made or make your own at home with reusable plastic pouches and cups. Try mandarin oranges in a pop-top can. Aim for choices packaged in 100% fruit juice instead of heavy syrup.

Fresh fruit – Clementines and apples are resilient travel fruits. Wash your fruits, except berries, ahead of time for convenience. Bring along nut butter or fruited yogurt for dipping.

Low-sugar dried fruit leather – like the Stretch Island brand that Costco carries.

Whole grain pitas, tortillas, and breads – for spreads, rolls, and wraps.

Flavored tuna foil packets – like the lemon dill or Thai-style from Starkist.

Follow Food Safety Protocol

Avoid dreaded food sickness downers by abiding by these food safety rules whether you’re creekside in the canyon, car pooling with the kids, or curbside at the Ritz this summer:

1. Separate

Keep raw meat…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Written by: Erica Hansen MS, RD, CD

Suicide was a last resort in my mind. Just thinking of the heartache I would cause my husband and four children was enough for me not to go further; but I was desperate to escape the misery and debilitating pain I experienced on a daily basis. Constant neck and back pain, twenty eight years of chronic fatigue, hypoglycemia, Grave’s Disease, brain fog, stuttering, depression and many other symptoms plagued my body and mind. I felt like I was dying.

“Please God”, I begged. “Just put me out of my misery.” I sobbed uncontrollably.

Then a thought entered my mind, “Wendy, it’s not your time yet. Go to the computer and look up nutrition.”

I suspected nutrition as the underlying cause of my problems but couldn’t find the help I needed anywhere I looked. Taking my health into my own hands, I began an intense search for answers. Eventually the path led to raw food.

Eating simple meals like large salads with plenty of vegetables, fruit, green smoothies, and soaked nuts became my new routine. I remember waking up on the second day at 6:00 am with energy I’d never known and within one week, my symptoms were gone.

Removing meat, dairy, eggs, sugar, breads, and processed foods out of my diet was the best thing I ever did. I learned that these foods create inflammation in the body and make us tired. Enzymes are used to digest our food and for proper function of every system in the body. They are destroyed at heats over about 120 degrees F. For this reason, food cooked at high heats, which is most fast and processed foods, are void of life. The body then has to take from its enzyme reserve for digestion, which causes fatigue after a meal. Eating live, uncooked plants, however, gives us many needed enzymes resulting in more energy after a meal. This is what I was experiencing and it felt amazing.

Lasagna, wraps, spring rolls, and smoothies are just a few of the meals I created as well as delicious desserts like chocolate brownies, cakes, and puddings, all made from uncooked fruits, vegetables, sprouted nuts and seeds. I eat a high raw food diet year around. This helps me maintain amazing energy and a high quality of life…(read the rest of the story)

Originally published by Utah Valley Health and Wellness

With beautiful weather now emerging from the chill of early spring, many locals are gearing up to go play in the great outdoors. There are many outdoor activities to choose from here in Utah Valley, and opportunities to try something new around every corner. Have you ever driven by a gorgeous green golf course and thought to yourself, “That looks like fun!” as you watch the players driving and putting in their beautiful surroundings? Perhaps you have even thought about trying golf, but weren’t quite sure where to begin. Well, luckily for you, Utah Valley Health and Wellness got with PGA Golf Professional Ryan Rhees to find out what you need to know to get on the green. Here are his answers to some common questions beginners have about golf:

What kind of costs can a person expect to see to start playing golf?

There are a couple of answers to this question.  To go to a golf course and putt and chip at their practice area usually costs nothing, and you can stay and practice as long as you like.  To hit balls on the driving range will usually cost between $5 and $10 for a bucket of range balls. To play on the course gets a little more expensive.  It will generally run about $12-$15 for 9 holes walking, and $24-$30 to walk 18 holes.  Renting clubs, if you do not have your own, will cost about $10- $20 depending on the course.  To purchase clubs you will pay anywhere from $200 up to $2,000 for a set, depending on how expensive you want to go.  So the answer to the question is it can be expensive, but you can also practice your short game and hit balls on the range for much less.

Is it better to buy your own clubs or just rent a set?

 If you want to play more than a couple of times a year, it’s better to purchase your own clubs.  As stated above, it will generally run between $200 up to $2,000 for a set of clubs and a bag—depending on how much you want to spend.  Most courses have rental sets, and here at Spanish Oaks we don’t charge to use our rental clubs on the range or on the practice putting greens, we only charge to use them on the course.  So, if you are a beginner, you can come hit balls and use our rental sets to give golf a try before you go out and purchase your own set of clubs.

What are the different clubs and equipment included in a golf bag?

A standard set of clubs consists of 14 clubs.  Generally the set makeup is as follows: Driver, fairway wood, 1 or 2 hybrid clubs, putter, set of irons (4,5,6,7,8,9), pitching wedge, and sand wedge. The clubs that can hit the ball the farthest are the woods. The degree of loft (angle of the club face in relation to the shaft) increases with the number of the club. As the loft of the club increases, so does the height of the shot, which translates into a shorter distance the ball will travel. The wedges have the highest loft of any golf club. This allows the player to hit the ball short distances as well as get it high in the air.

Should you sign up for lessons or simply just “start swinging”?

You can certainly just come to the driving range and start hitting balls to see how you like it, but it does help to get some professional instruction at some point to learn the fundamentals of the golf swing.  Lessons can run anywhere from $25 – $150 for an individual lesson, or some courses offer group lessons for a discounted price.

Is it better to practice on a driving range or practice by playing rounds?

I think it is better to start on the driving range for a few practice sessions before going on the golf course.  This will give the player a chance to learn how to hit the ball and get used to it, as well as learn how far they can hit with the different clubs before getting on the course.  They should also do some practice around the practice putting green before going on the course…(read the rest of the story)

Originally published on Utah Valley Health and Wellness

Photo courtesy Spanish Oaks Golf Course