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Practice your race, remain calm and focused

Stretch - 45 seconds without pain or 10 seconds resistance

Nutrition Tricks for Peak Performance
Eat real food. Less to no sugar.

Eat low glycemic fruits instead of processed goodies. No sweets after dinner- especially before race day.

Find out what foods make your body weak. Notice how foods affect your performance.

Watch out for these foods-most people have reactions to them!

  • Corn - soda, chips, starch, syrup, Maltodextrin, Dextrose
  • Wheat - breads, crackers, noodles
  • Caffeine - soda, chocolate, tea, coffee
  • Soy - tofu, processed food, soy sauce
  • Sugar - cookies, candies, sodas
  • Aspartane - diet sodas, sugarless gum and snacks
  • Dairy - milk, cheese, sour cream, butter, and cream cheese

Some reactions, that people have when one of these foods affects them, are stiff joints/bodies, tired muscles, swollen feet, watery eyes, headaches, problems sleeping, cold/ flu like symptoms, can?t focus, and low energy.

Have Fun
Keep notes of what you eat and how you feel, sleep, run! It is so amazing to learn about your own body.

It's fun to learn about your body. Enjoy!

Reduce and Manage Stress
Many stressors affect us mentally, but we can handle them better by taking care of ourselves PHYSICALLY.  Here's how:

Exercise regularly.  Exercise can help rid the body of the "stress hormones" that build up during periods of stress.

Improve your appearance. Even moderate exercise just three times a week can have you looking slimmer and more toned. And by feeling better, usually helps us give you more confidence, even more empowered.

Eat sensibly. Eat a nutritionally balanced diet and make sure there are snacks in between each meal. Drops in blood-sugar levels can make you feel even more stressed.

Get enough sleep. A lack of sleep can cloud your judgments and generally leave you poorly equipped to handle challenges that come your way.

Be your best! Do your best. Feel your best!