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Erin's Guide to A Good Night's Sleep...

eril_larson.pngBy Erin Klegstad (

Mornings are quite possibly my favorite time of the day. There’s nothing like the quiet before the world’s awake, drinking a cup of coffee while reading a good book (and snuggling with Luma!) or sweating out some bike intervals to Girl Talk blaring in my ears.

That said, it’s important to set myself up for a good morning and a successful triathlon season – both involve getting a good night’s rest. Here are a few ways that help me wind down each evening and fall asleep shortly after hitting the pillow…

Shut down screens

I try really hard to turn off my laptop and iPhone screens by 9p every night. It doesn’t always happen, but it helps to be aware of it. If I recognize I’m mindlessly scrolling through Facebook or Twitter, I shut it off (and only turn my phone back on to check that my alarm’s set).

If you have be on your computer, install f.lux (it’s free). It warms your computer display, eliminating the annoying blue light that can keep you awake. Similarly, be sure to turn on your iPhone’s night shift....

His Body Spoke. Paul Listened...

paul_rockwood.pngED. Hey, do you know Paul Rockwood? If you don't he's an awesome guy with a great family. He's made some tough choices recently. Check out this important and inspiring Facebook post:


It's with a heavy (overworked) heart that I am making a decision to retire sooner than later from competing in the endurance sports that have consumed me over the last 7 years.  The main reason for this is due to recent sensations in my heart that I can describe as "flutters" and "downshifts" sometimes when I relax at the end of the day.  It's a scary feeling and led me to research what was happening with the most important muscle in my body.  To summarize what I've learned from studies involving the long-term affects that extreme endurance training and racing has on the heart, there are structural changes and damage occurring in the heart due to the extreme demands and stress it is put through during the many long runs, bikerides, and swims.   My mind decides what my body will do, and the heart has no choice but to try and keep up.  In order to keep up more efficiently the heart...

Important Stuff About Sleep...


By MARTY GAAL  ( -JAN. 25, 2016)

Sleep is a wonderful thing. It lets us recharge and wake up bright-eyed and bushy-tailed, ready to tackle another adventure. Or does it?

Your body needs sleep. But many of you are not getting enough of it. A recent review of insufficient sleep data from the Centers for Disease Control and Prevention reports that about 35 percent of adults are not getting enough sleep. The data from 2009 shows that only about 30 percent of teens were getting enough sleep (70 percent are not getting enough)....

Tiger Nuts? And Other Weird Stuff...

tiger_nuts.pngBy Lauren Antonucci, R.D. (

Which trendy foods are actually worth incorporating into your diet?

Each time I pick up a magazine, scour the Internet or check social media, there is a new food “trend” that catches my eye. Being a sports dietitian, I feel the need to research all of them and try only the ones that make sense—and sound delicious! I wanted to start 2016 by helping you decipher some of the current food trends.


This curry-like spice comes from the root of the curcuma longa plant. It has been used for thousands of years throughout China and India as a spice and yellow colorant in foods as well as to treat infections, inflammation and digestive issues. Research suggests that the active ingredient in turmeric, curcumin, lowers levels of two inflammatory enzymes and acts as an anti-inflammatory agent. Turmeric may also help improve inflammatory...

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