SparkPeople Member and Certified Running Coach
Nancy Howard has a degree in nursing. Her mission is to help others learn the process of living a healthy lifestyle and to let them know it is never too late to start. An avid runner, Nancy has competed in more than 100 road races since 2006, including 12 half marathons and Hood to Coast Relay--the largest in North America. She has lost 80 pounds--and kept it off--since joining SparkPeople in 2005. In 2009, she achieved two amazing goals: She became a Runners Club of America Certified Running Coach and ran the Chicago Marathon. She wants to inspire the world and let everyone know you don’t have to be an Olympian to run.
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Exercises for Strengthening Your Back
Your back muscles may be one of the most neglected areas when it comes to strength training. And it isn't too surprising since we do not have a daily view of these muscles like we do our abs, chest, even our leg muscles. By focusing just a few minutes every week on building strong, well-defined back muscles you may be able enhance your posture as well as ward off lower back pain that many of us suffer from these days. Training these muscles may also help those of us who have a rounding of the shoulders from the weight of the breast or sitting at the computer for hours at a time.
The back is comprised of four major muscles which include the Latissimus Dorsi, the Trapezius, Rhomboids and the Erector Spinae. By targeting each muscle group, you should be well on your way to better posture and a well-toned back.
Posted 9/22/2010 6:00:00 AM By: : 52 comments 54,997 views
Basketball Leads the Pack for Traumatic Brain Injury
It has been reported that more kids participate in basketball than any other youth sport, including soccer and football, making it the number one team sport in the United States. With over 1 million plus kids taking part in this sport, it would not be surprising to read that injury rates would be much higher just because of the sheer number of kids participating.
Before this study was released, if you were to ask me what team sport was most responsible for traumatic brain trauma in kids participating in youth sports, I would have probably said football, maybe even cheerleading, but surprisingly that is not the case. In a recent study published in the October issue of Pediatrics, the official journal of the American Academy of Pediatrics, released earlier this week, researchers analyzed data and discovered an alarming trend in the number of traumatic brain injuries reported in children playing basketball.
In this study, reported injuries, including traumatic brain injury, accounted for more than 4 million emergency room visits between 1997 and 2007. According to researchers while this figure was an overall drop in the number of reported basketball injuries from previous years, the same cannot be said about traumatic brain injuries. Researchers concluded that traumatic brain injuries rose 70% in the review period causing great concern amongst the medical community.
Posted 9/18/2010 9:29:28 AM By: : 32 comments 19,379 views
8 Exercises to a Stronger Core
A strong core not only allows us to have the flat belly many of us desire, but it also helps with our posture. By developing a strong core, you may also find your cardio activities, such as running and swimming to be a tad easier.
But remember doing abdominal exercises alone will not give us the six-pack many of us long for--that comes from shrinking the belly fat that overlays the muscles which is achieved by following a healthy diet and doing some daily cardio-respiratory activity.
Posted 9/15/2010 5:00:27 PM By: : 33 comments 32,225 views
Running Tip: The Importance of Hydration
Hydration is something many of us take for granted, but it is even more important the more active we are. Water is one nutrient we cannot, nor should not forgo. While we can go for weeks without food, water is a whole different scenario. Without water, death can occur within days.
So why is hydration so important when it comes to running?
Water acts as a coolant when you are exercising. Think of the water within your body as the anti-freeze you put in your car. Sweating is the involuntary response that keeps your body from overheating. When you begin exercising your body's temperature begins to rise, this in turn triggers your brain to signal your sweat glands to increase sweat production to speed up the cooling off process.
Posted 9/11/2010 10:23:31 AM By: : 44 comments 39,155 views
8 Exercises for Shapelier, Leaner Legs
Even though fall is just a few short weeks away, it is never too late to begin lower body strength training exercises that will leave you with shapelier, leaner legs come next spring.
Note that you do not have to do all these exercises to get the shapely legs you desire, however, some of the exercises will require access to a gym, stability ball, step and/or resistance bands.
Posted 9/8/2010 6:02:09 PM By: : 43 comments 37,319 views
SparkPeople Runners Share a Dream Running in the Hood to Coast Relay
Just one short week ago, 12 SparkPeople members and countless volunteers shared and lived a dream by participating what is often referred to as The Mother of All Relays--The Mount Hood to Coast Relay-- a 197-mile relay that begins on the slopes of Mount Hood and finishes on the beach in the community of Seaside, Oregon.
What started out as a simple mention on the SparkTeam Running message boards around this time last year, blossomed into 12 individuals coming together to form the 2010 Sparkin' Hood to Coast Team. The team consisted of runners from the United States and Canada with various levels of running expertise. However, the one common bond we shared was that we all met on SparkPeople.
I was honored to participate in this prestigious event. Never in my wildest dreams would I have ever imagined just 5 1/2 short years ago when I was 80 pounds heavier and hardly able to walk a mile much less run 15, that I would ever step out of my comfort zone to push my body past the grueling physical and mental fatigue it took each of us to get our team across the finish line.
Posted 9/4/2010 10:00:32 AM By: : 90 comments 21,960 views
10 Full Body Gym Exercises for the Beginner
Last week's fitness blog featured strength training exercises a beginner could do at home. This week's blog features those exercises that allow you to do a full-body workout routine in the gym.
If you feel you do not have time to incorporate all the various exercises into your busy schedule, according to the American Council on Exercise, "significant fitness and strength gains can be made in just two strength training sessions per week when you target all muscle groups."
Below are ten strength training exercises to do at the gym.
Please be sure to do a nice warm-up and cool-down before and after doing these exercises.
Note that if you have a history of joint problems or health issues you will want to get medical clearance before performing any of these activities.
Posted 9/1/2010 12:13:14 PM By: : 64 comments 196,687 views
September is National Childhood Obesity Awareness Month
Over the past three decades, childhood obesity has become a national epidemic in this country and if we do nothing to help this generation of kids to learn to embrace healthy habits now they face the potential risk of developing adult diseases such as type 2 diabetes, fatty liver disease and even heart disease at a very young age. Sadly some of these kids have already met this fate.
The American College of Sports Medicine in conjunction with several other prominent organizations, such as the NAACP, the American Society for Nutrition, the Cleveland Clinic and HealthCorps, just to name a few, are waging a battle against childhood obesity by declaring September National Childhood Obesity Awareness Month. On March 26, 2010 the United States Senate passed this declaration to help raise awareness to parents and educators that action needs to be taken now if we hope to curtail this growing trend.
Posted 8/21/2010 10:43:11 AM By: : 41 comments 20,876 views
8 Resistance Band Exercises for a Full Body Workout
Full body resistance band workouts are great for when you are short on time and going to the gym is not an option. They provide an excellent alternative for a full range of exercises when you do not have access to free weights or other exercise equipment.
Shoulders and Back
Lat Raise Combo
Chest Press
Chest Press with Band
Biceps
The Thinker
Triceps
Posted 8/11/2010 1:30:08 PM By: : 74 comments 103,003 views
SparkPeople Members Take on Chicago
Last September a trend started in the SparkPeople Road Runners SparkTeam that has since blossomed into a full-fledge SparkPeople movement. The unofficial SparkPeople Inaugural Race took place at the New Orleans Rock N Roll Mardi Gras Marathon and Half-marathon in February 2010. Since that time, race get-togethers have been slowly building momentum with each subsequent posting on the message boards.
This past weekend was no exception as SparkPeople members gathered in Grant Park early Sunday morning to run and walk in the Second Annual Chicago Rock N Roll Half-Marathon. The day was absolutely gorgeous with not a cloud in the sky. It was a little warmer than ideal and the humidity was quite high, however, we all went out to run our very best.
Posted 8/7/2010 10:16:02 AM By: : 77 comments 23,031 views
Capitol Hill Takes on a Walking Challenge
So who doesn't like a challenge? We, here at SparkPeople, find that challenges are actually a great motivational tool in helping our members reach their goals. So if SparkPeople members are motivated by the challenges, could this work for our politicians and their staff members in our country's capital? After all, many of us our motivated by the mere thought competing against others which isn't always a bad thing.
Seven weeks ago a competition like no other in Washington, D.C. went out to members of Congress, their staff, as well as the Capitol Police. This friendly competition had nothing to do with political affiliations in the least.
The competition you may ask--to see which Capitol Hill team could cover the greatest distance walking over a six week time period commencing on June 16th and ending on July 28th. The reward--the honor of being named the 'Top Walkers on the Hill' and receiving one of two highly sought after Blue Shoe trophies.
Posted 8/4/2010 8:40:43 AM By: : 38 comments 16,757 views
Two Years that Changed My Life
There are many dates that stand out in our lives--the day we graduated high school and/or college, the day we met our future spouse, the day we got married, had our children, and the list goes on and on. For me I will add another date and that is August 1st. You may be asking yourself why this date is so significant to me and how it allowed me to become the person I am today. Well, that was the day I was given the incredible opportunity to come work for SparkPeople just two short years ago.
I was, and am, so honored and humbled to be asked to share my talents with all of you. While I never pictured myself as a writer, I am slowly gaining the confidence to move in that direction. I think my high school freshman English teacher would be quite proud of me today. Even though she was one of the toughest teachers I ever had, she taught me to go outside my comfort zone and do things I never thought I could do. So for all you teachers out there, never underestimate the power of your role in shaping the lives of your students even 30 plus years later.
Posted 7/31/2010 11:06:42 AM By: : 61 comments 16,746 views
Refueling on the Run
I am in the midst of training for a number of fall races which commences with the Chicago Rock N Roll 1/2 Marathon this Sunday and ends with the Las Vegas Rock N Roll 1/2 Marathon on December 5th. Throw in the Hood to Coast Relay at the end of this month, followed by the Victoria 1/2 Marathon in October, followed by the San Antonio Rock N Roll 1/2 Marathon in November and well, let's just say I have my fair share of training cut out for me. What started out as obtaining a simple medal in New Orleans in February has led me to register for five Rock N Roll events, not only to run with other SparkPeople members, but to achieve the coveted Rock Star Medal bestowed on a runner who completes five events in a calendar year.
As my long training runs have progressed from an hour a few months ago, to my last long run on Saturday, which was a tad short of three hours, I have had to depend on refueling sources during my runs to help keep my energy levels high.
Over the past several years, engineered refueling sources such as Clif Shot Bloks, Accelerade and Gu have become all the rage for runners, walkers, cyclists and most other endurance athletes for that matter. Just pick up any runner's magazine and you will see countless advertisements for these products. Not only do these products offer the endurance athlete convenience, but their primary purpose is to offer a healthy dose of carbohydrates in a small package. Some products even go so far as offering protein and electrolytes, such as sodium and potassium, in addition to the carbohydrates.
Posted 7/28/2010 2:30:12 PM By: : 73 comments 40,357 views
A Lesson in Appreciation
When I laced up my running shoes for the first time at the tender age of 44, I had no clue that I would, for the first time in my life, still be running, much less exercising on a consistent basis 4 1/2 years later. After all, I had spent 32 years of my life on a diet roller coaster and I must confess exercise was something that I once looked at with great disdain. It was something I felt I had to do in order to lose the weight and the health benefits that came with it were secondary. While I looked at this journey to reclaim my health as just that-a journey, somewhere along the way running become my passion.
Last Sunday I had the opportunity to run a 5K/15K race with a couple fellow SparkPeople members from my neck of the woods. Having never met 'in person' we had made plans to meet at the registration area prior to the race. While waiting, I recognized a gentleman donning a "Chicago Marathon" tech shirt. I told my husband that I thought he was the gentleman that I met last year on my way to Chicago to run my first marathon. Of course never wanting to miss an opportunity, I stepped up, something that I would never have done in the past, and asked. And as luck would have it, it was Runner Dave, as I so admirably referred to him.
Posted 7/24/2010 11:12:17 AM By: : 72 comments 17,573 views
Could Tart Cherry Juice Combat Muscle Soreness?
Six weeks from today, I, along with 11 of my fellow SparkPeople running pals of the Sparkin' Hood to Coast Team, will be participating in one of the most prestigious long distance relays in the world--The Hood to Coast Relay. The relay begins on the slopes of Mt. Hood at the Timberline Lodge and winds through the Oregon terrain until the last runner crosses the finish line 197 miles down the road in the town of Seaside.
Each runner is given three distinct legs of varying distances, averaging 16 total miles, to be completed within a 31 hour time limit. Participants are expected to provide their own food, water and other amenities. We will be sleeping in short shifts, riding in a van, or waiting at the transition point until it is our turn to run. And because there is little time for muscle recovery in between runs, it has been reported that some runners have been known to experience soreness and stiffness during this time.
So you may be wondering what tart cherry juice has do with running the Hood to Coast Relay?
Posted 7/21/2010 2:35:33 PM By: : 133 comments 42,669 views
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