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From the General Manager | November 18, 2020 Update

From the General Manager | November 18, 2020 Update

NOVEMBER 18, 2020 UPDATE

With the increase in COVID-19 cases in Johnson County, as well as across our state we want to do our part in keeping our community safe. On Friday, November 13th, Coralville Mayor, John Lundell, issued a proclamation requiring masks be worn in all businesses open to the public effective immediately. However, there are exceptions within this proclamation as it relates to exercise. With that being said, Performance Health & Fitness WILL REQUIRE MASKS to be worn at all times while not actively exercising, including while entering and exiting the facility, in the locker room and lobby area. Masks may be removed during your active exercise but we ask that you please respect the distancing guidelines by staying at least 6 feet away from other patrons.

 

As always, we ask that all of our members, guests, and staff to stay home if they are symptomatic or believe they may have been exposed to the virus until they have been cleared by their primary care provider.

 

RESOURCES

 

Hours of Operation for November:

Monday-Friday | 5:00am-9:00pm
Saturday-Sunday | 7:00am-7:00pm
Thanksgiving | 8:00am-12:00pm

 

Virtual Membership: $29/month provides unlimited access to all of our live Zoom group fitness classes. To inquire about changing your membership type, please email membership@perfther.com.

 

November Group Fitness Schedule >>

 

Child Care & Kids Classes: Closed until further notice

 

About Mary Brown, Marketing & Communications Director

Mary Brown, Marketing & Communications DirectorMary Brown has a bachelors degree from the University of Northern Iowa and has over 15 years of marketing, advertising, and project management experience. Prior to coming to Performance, she spent several years working a with Boston-based CrossFit Equipment company in their marketing department, which is where she gained valuable working knowledge of brand management, website design and maintenance, and search engine optimization. When she's not working she loves to run the trail system by her house in Iowa City, Olympic Lift and spend time with her family.

Race Day Fueling Tips

Race Day Fueling Tips

As race day nears, nerves and anxiety start to set in. Race day can be full of surprises. Instead of allowing your fueling to be an unknown variable, go into your race prepared with a fueling plan. Lack of proper fueling on race day can jeopardize all your hard training – don’t allow that to happen to you!

Try these tips to create a successful race day nutrition plan that works for you. Remember; do not try anything new on the day of your race! Stick with what you know works, and that you have practiced with. Practice these fueling tips on your long run days to train your gut. If you have never incorporated nutrition into your training plan, start slow and build up as your gut adjusts.

1. Eat a fueling breakfast
Breakfast is your base for endurance and power during your race. This is the time to top off your glycogen stores after fasting all night. Avoid being under-fueled by consuming a good breakfast 3-4 hours prior to your race. It should contain a moderate amount of carbohydrates and protein, but limits fiber and fat. Eat another small carbohydrate containing snack 30 minutes to an hour prior to your race. This is the opportunity to top off glycogen stores. Experiment during your training to see which foods settle best before long runs.

2. Hydrate
Make sure to drink water with breakfast, and continue to drink up until the race. Bring a water bottle with you to sip on every 15 minutes until the start. Electrolytes can help with absorption of fluids, and should be consumed along with water prior to your race, as well as throughout your race. Once the race begins, start drinking within 30 minutes to prevent dehydration; once you are dehydrated you won’t be able to catch up. You should be consuming 4-8oz every 15-30 minutes throughout the race to minimize dehydration and maximize performance.

3. Front-load fuel
Start fueling sooner rather than later. Don’t wait to hit the wall to think about fueling. Once you hit the wall it means you have already depleted your glycogen stores and energy. You are less likely to want to fuel your body in the second half of the race due to exhaustion. Start fueling within the first 30-45 min into the race and continue consuming fuel every 15-30 minutes. The goal is to consume 30-60g of carbohydrates per hour to assure that your muscles have enough energy to get you through the race.

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4. Alternate fuel & fluids
Fuel every 15-30 minutes and alternate your fuel- sports drink, gel + water, sports drink, gel + water. Consuming water with gels/chews helps with gastric emptying and provides energy to your muscles quickly. Make sure that you are replacing your electrolytes throughout the by alternating sports drink, and a gel with water, not just having water. Alternating fuel and fluids ensures that you will remain hydrated and fueled throughout the entire race. I like alternating sports drinks with gels so that I am getting a little bit of carbohydrates (energy) every 15 minutes, as well as fluids to keep me hydrated.

5. Refuel
You have just completed a very rigorous activity, your body is completely drained, help speed your recovery with good a good refueling plan. Refueling within 60 minutes after a race can enhance recovery. This is due to an increase in heart rate which enhances nutrient delivery to your muscles to start tissue repair. Replenish your muscle glycogen after your race with a carbohydrate rich snack. Repair your muscle by including quality protein as part of your recovery snack. Rehydrate with fluid and electrolytes. Aim for a snack that contains 30-60g of carbohydrates and 15-25g of protein for optimal recovery. It takes 24-48 hours to fully replace your glycogen stores if they have been depleted, so continue to eat well-balanced meals and snacks.

Foods with 30-60g carbohydrates:
1-2 pieces of fruit, ½-1 cup dried fruit, 1 cup oatmeal, 1.5 cups chocolate milk, ½-1 bagel, and 3/4 -1 cup pasta or rice

Foods with 15-25g protein
2 cups milk, 1 cup Greek yogurt, 3 eggs, 3-4oz deli meat, and .5 to 1 cup nuts

This is my fueling plan to give you an example of how to create one:

Breakfast: 3-4 hours prior to long run/race
1 cup old fashioned oats made with ½ cup almond milk (dairy on race day does not agree with my stomach, but regular milk is great if you can tolerate it!), 1Tbsp peanut butter, ¼ cup raisins, 1 banana sliced, sprinkled with cinnamon, and I drink 1 mug of coffee (12oz) and 16oz glass of water. I continue to drink 4-8oz water every 30 minutes until I run.

Snack: 30 minutes prior to long run/race
1 Picky Bar – they are the perfect carb:protein ratio (4:1) to fuel a run, and I drink 4-8oz water with it.

Nutrition/hydration plan: long run (over 60 minutes)
Gatorade Endurance (lemon-lime) – every 30 minutes, starting at 15 minutes. Clif Shot Energy Gel (Razz, Strawberry or Vanilla) with water – every 30 minutes, starting at 30 minutes. I tried many different gels and chews, but the Clif Shots were the only ones that I was able to tolerate during a run.

Example
15min: Gatorade Endurance
30min: Gel & water
45min: Gatorade Endurance
1 hour: Gel & water
1 hr 15min: Gatorade Endurance
1 hr 30min: Gel & water
1hr 45min: Gatorade Endurance
2 hours: Gel & water
2 hr 15min: Gatorade Endurance
2 hr 30min: Gel & water
2 hr 45min: Gatorade Endurance
3 hr: Gel & water

Continue alternating fluids and fuel until run/race is complete. I usually do not consume fluids or fuel once I am 15-30 minutes to the finish. This is an aggressive hydration/fuel plan. If you have never consumed fuel during a run, start by alternating every 30 minutes instead of 15 and adjust as you train your gut.

Refuel: 30-60 minutes after long run/race

I continue hydrating with water and a Nuun tab to help replace my electrolytes. I prefer this to Gatorade after a run because it is lighter in flavor. If I am not going to have a meal within an hour, I have a snack containing carbohydrates and protein like a fruit and nut trail mix. If I am having a meal within an hour it is usually a deli sandwich with a piece of fruit and vegetables, with a glass of chocolate milk.

REMEMBER, everything is individual, so practice, practice, practice!


Want to learn about Nutrition Coaching? Schedule a free 30-minute Nutrition Evaluation to chat with Ashley about your health goals and see if nutrition coaching is a good fit for you.

Schedule a FREE 30-Minute Nutrition Evaluation

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Tom P

Since joining Performance, I have made huge gains. The process of recovering from knee surgery has been much easier because of the expertise of the Performance staff in helping me get back to full strength. I would recommend this gym to anyone.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Kim C

Performance Fitness Member

“I joined Performance and it has changed my life. Gone are the days when I dreaded trying on clothes at the store, Thanks to Performance, I feel like a super fit mom.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Seth D

Performance Fitness Member

Under the guidance of trainers, I have been able to decrease my 5K time from 28 minutes to under 20 minutes in just 2 years.  I have also lost 30 pounds while increasing strength, endurance and power.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Connie R

Training over the last few years at Performance has been the best health decision I have ever made.  Leslie, my current trainer, keeps me on track to stay fit and strong, makes our sessions interesting and challenging, and is always positive, even when I have setbacks.*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Barry C Testimonial
Barry C

Performance Fitness Member

“I am a competitive cyclist and have been in personal training at Performance for 6 years. The best part about the trainers is that they know our medical histories very well.  Leslie is great at modifying a training session specifically to each individual person’s limitations so as to avoid injury.”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

Pat S

Performance Fitness Member

“I’m retired and enjoy a full, active life. This is due, in no small part, to the time I spend at Performance. The group classes provide a great workout and lots of variety. Plus, a fun way to meet new friends!”*

About Ashley Pearson, Registered Dietitian

Ashley Pearson, Registered DietitianAshley has been passionate about nutrition and physical activity since high school, where she developed her love for running and nutrition. Ashley has completed multiple marathons, and other road races, and understands how to properly fuel the body before, during, and after a workout, race, or game to maximize performance.

Ashley has had a variety of experiences from the food industry, to sports nutrition, to inpatient care. Prior to joining the Performance team, she spent 5 years in the Chicago area specializing in weight management, and medical nutrition therapy for chronic diseases.

In her free time, Ashley enjoys spending time with her husband and daughters, as well as running, cooking, and traveling.

*Results may vary