It’s almost time to Earn Your Pie!

We look forward to hosting all of our trotters at the Baptist Health Turkey Trot Miami 5K/10K & Kids Race. We have another great event in store and can’t wait for you to spend your family’s first course with us!

We’ve been anticipating the return of live events and can’t wait to see you at the Start Line this Thanksgiving. Please review the Athlete Guide prior to race day in order to ensure a smooth and enjoyable experience.

It’s almost TURKEY TIME! We look forward to hosting all of our trotters this Thanksgiving at the Baptist Health Turkey Trot Miami 5K/10K & Kids Race presented by Publix.

We’ve brought back some favorable dishes and are introducing some new items to the menu this year. Check out some of the NEW highlights this year:

Weekend Packet Pickup date – Sunday, Nov. 24
Petting zoo & pony rides at the Finish Festival.
Prize Purse for first place overall winners (5K and 10K).
2 Cirque du Soleil tickets to the top three overall finishers (5K and 10K).
Florida Storm Series Category 3 medal distribution (see p. 9 in the Athlete Guide).

While that’s just a snapshot of the new additions this year, we have another great event in store and can’t wait for you to spend your family’s first course with us. Please review the Athlete Guide prior to race day in order to ensure a smooth and enjoyable experience.

It’s TURKEY TIME!!

Thank you to all who will be joining us at the 2018 Baptist Health Turkey Trot Miami 5K/10K & Kids Race on November 22! We have quite an awesome event in store for you this year and we can’t wait to see you all trot your way to the Finish Line this Thanksgiving!

In order to be prepared for your #PerkyTurkey adventure (pun intended), please review the Athlete Guide in its entirety. There is important information included that will make your day a whole lot smoother (and who needs any added stress on a holiday, right?)

> Review the Athlete Guide

Get those turkey legs ready to earn your pie!

 
It is commonly known that exercise does not just improve our physical health, but our mental health as well. But which type of exercise is the BEST? A study by the University of Michigan Medical School and Finland’s University of Jyväskylä sought to find out just that.

Findings from this study point to aerobic training, such as running, as the most effective exercise for neurogenesis – the creation of new brain cells. Read more on these findings here!

This article originally appeared in the July/August 2016 issue of Experience Life magazine.

In preparation for the 2017 Baptist Health Turkey Trot Miami 5K/10K presented by Publix, we have put together an athlete guide that includes all information you will need to ensure a successful and smooth race day experience. Please review this guide in its entirety prior to race day.

> 2017 Participant Instructions

We can’t wait to have you and your flock join us at Tropical Park on Thanksgiving morning!

But who says your holiday dishes can’t be healthy? Here’s a delicious recipe to try this Thanksgiving that will fill you up, taste great, and serve as a good fuel source for your body after tackling that 5K/10K you ran to kick off the holiday in a healthy way.

The coconut milk in this thick, stewlike curry pulls everything together, mellowing and integrating the spices while adding a light sweetness that pairs well with the sweet potato. Because the recipe moves quickly once you’ve started, be sure to have your ingredients prepped and ready to toss into the pot as they’re called for.

TIP: Chopping the sweet potatoes into small pieces will help them cook more quickly.

This article was originally published in Experience Life magazine. View online.

As we persevere through Hurricane Irma recovery efforts, Life Time Florida Events wants to express empathy and extend our well-wishes to all who have been affected. At times like this, our resilience and strength is tested, but through kindness and collaboration, we will restore and rebuild our communities.   #HoustonStrong #CaribbeanStrong #FloridaStrong

The following charitable organizations with which we partner are contributing greatly to the hurricane relief efforts. For those looking to support hurricane recovery, we recommend these:

Save The Children

Responding to the unique needs of children and families in this crisis, STC is distributing essential family-focused supplies and setting up child-friendly spaces to protect and care for children in emergency shelters. click here to learn more about their incredible efforts. Or consider enrolling in the Save the Children Run for Relief Virtual 10K.

Baptist Health South Florida

Clinical, environmental and administrative teams have come together to expand its patient services after Hurricane Irma. See all that Baptist Health is doing in the wake of Irma and what you can do to help.

Our Lady of Guadalupe

The Archdiocese of Miami is accepting financial donations through its Catholic Charities and other entities to assist victims in the Florida Keys, Caribbean and Virgin Islands. Make your generous donation on either of the following sites to help those affected: CCADM or ADOM. One-hundred percent of your donations will be used for Hurricane Irma relief efforts.

Bayside Community Church

As Florida continues the cleanup in the aftermath of Hurricane Irma, Bayside will serve our communities and those who may find themselves in need. Volunteer, donate, or ask for assistance here. Donations are being accepted at their East Bradenton, East Sarasota, or Hardee County Campus during weekend services or normal business hours.

World Vision 

World Vision helps to provide urgent supplies, emergency aid and long-term recovery to children and families in the worst-hit areas in Florida, Haiti and the Dominican Republic. 90% of your donation will go directly to help those impacted by Hurricane Irma.

Red Cross

The American Red Cross prevents and alleviates human suffering in the face of emergencies by mobilizing the power of volunteers and the generosity of donors.​ Red Cross volunteers and staff work to deliver vital services – from providing relief and support to those in crisis, to helping you be prepared to respond in emergencies. 

United Way of Florida

The United Way of Florida is a statewide association representing Florida’s 31 United Ways on legislative and administrative issues, training, and disaster preparation, response and recovery issues, among others.The mission of the United Way of Florida is to enhance Florida United Ways’ efforts to increase the organized capacity of people to care for one another.

Volunteer Florida 

Volunteer Florida is the state’s lead agency for volunteers and donations before, during, and after disasters. Volunteer Florida mobilizes and deploys resources to assist those responding to and recovering from disasters. In response to Hurricane Irma, Volunteer Florida is mobilizing volunteers to staff our state’s shelters and other disaster relief organizations.

Food for the Poor 

Food For The Poor is one of the largest international relief and development organizations in the United States. Their work represents their faith in God, spreading unconditional love, regardless of race, wealth, or creed to the poorest of the poor in 17 countries throughout the Caribbean and Latin America. By providing lifesaving food, secure housing, clean water, healthcare, emergency relief, micro-enterprise projects and education opportunities, they are giving the poor a chance at a better future, and showing them God’s love.

Irma Response 

Resources for Hurricane Irma Response, Relief, and Recovery.

Carnival Cruise Lines

Carnival Cruise Lines ships will deliver a wide variety of items, including water, food, clothing, toiletries and medical supplies to impacted destinations in the Caribbean and Florida. Donate or text SUPPORT to 707070.

Royal Caribbean

Royal Caribbean has mobilized ships for immediate help with provisions and evacuation efforts in the Caribbean. Their fleet will continue to assist with recovery in the weeks to come.

To see if other organizations that Life Time Florida Events works with have relief efforts you may want to support, please visit the Partners page of our sites.

Photo Courtesy of: http://mybayside.church/hurricane-irma/

As we anticipate the kick-off of the Florida race season, we know there can be an intense internal struggle when it comes to planning out the races you want to hit. How many races can I fit into this season? How many weeks should I buffer between races? Which awesome medals do I want to earn this season? And so on….

Ease your mind and assemble your 2017-18 Florida race season with six premier running events and two first-class triathlons in the Florida Storm Series. Think of the Series as an a la carte menu of Florida’s must-do events – warm up your appetite with one or both fall races in November, dig in to the main course in January, and round it out with a sweet ending at one or both Florida spring favorites. You can personalize your schedule and earn big BONUS BLING as you go!

Spark your Appetite

Need some extra motivation to commit to competing in the Florida Storm Series? Step into the running shoes of 42-year-old Lourdes Lawrence (pictured right). This mother of two boys was one of SIX athletes to complete the Perfect Storm Challenge – the longest individual distance of all EIGHT races in the Series. Along with her responsibility as a mother, Lourdes also works 40+ hours a week. She was an athlete in her earlier days but just two and a half years ago, she picked up the sport again and fell in love with it once more. This time, her inspiration and drive was linked to the competition and challenge aspect of it all.

However, like most athletes, Lourdes initially questioned her ability to accomplish the Perfect Storm Challenge. When the announcement of the races included in the 2016-17 Florida Storm Series was released, she made the decision to set her sights on the big one. With dedication and persistent training, she completed all eight events included in the most intense and demanding challenges – she had become the Perfect Storm!

When asked where her motivation and inspiration came from, Lawrence stated, “my greatest inspiration would be my parents, Leandro and Nilka Avila, for always pushing [me] as [a child] to be the best [I] can be! Sacrificing many of their own dreams to fulfill mine – swimming classes and teams, softball training, basketball training, all for me to be my best.” She also went on to express her gratitude to her sons and husband for their endless support as she set out to complete this goal of hers.

This challenge is not an impossible goal for athletes to strive for. Lourdes is the PERFECT example of how the right training, mindset, and support can help you achieve all you hope for. Let’s dive deeper into what you can expect to see on the menu this year…

The First Course

Jump-start your Florida race season with one of our season openers in November. Ease into the season with a 5K or 10K, start off a bit stronger and grab a friend to complete the half marathon relay, or dive right in with the half marathon. Whatever serving size you’re ready for at the time, we’ve got you covered!

2017 13.1 Fort Lauderdale, Relay & 5K – Nov. 12
2017 Baptist Health Turkey Trot Miami 5K/10K presented by Publix – Nov. 23

The Main Course

Now that your appetite has been awakened and your first course has been checked off the menu, prepare for the meat & potatoes! With over 24,000 athletes, this event weekend is one you surely want to take a bite of. Set the table for the main event and dig in to the full or half marathon, or order an extra side when you add the Tropical 5K to your plate.

2018 Tropical 5K – Jan. 27
2018 Miami Marathon & Half Marathon – Jan. 28

The Sweet Round-Off

Top off your season with one or both of these spring flings. Get a taste of the unique Miami flare in a perfect mash-up of Miami & Miami Beach, or sample a bit of Florida’s West Coast finest in Sarasota. Finish off strong and complete both half marathons or sprinkle in a relay or 5K. Any way you look at it, your race season will round out nicely while temperatures remain in optimal running range.

2018 13.1 Miami Beach & 5K – Mar. 4
2018 First Watch Sarasota Half Marathon & Relay – Mar. 18

Need Extra Servings?

If that’s not enough to appease your endurance appetite, take your Series to another level with the Perfect Storm Challenge and receive the ULTIMATE bling collection! Like Lourdes did last year, devour the longest distance at each of the six running events listed above and clean your plate by completing the International Individual distance at both Life Time Triathlon events.

2017 Escape to Miami Triathlon – Sept. 24
2018 South Beach Triathlon – Apr. 15

*This challenge is geared toward our hungriest athletes – channel the motivation that prompted Lourdes to take on this beast!

 Make Your Reservation

Signing up for the Series is easy – simply register for each event under the same name, date of birth and email. Then, make sure your Athlinks Athlete Profile is up-to-date by claiming all of your race results throughout the 2017-18 season in order to be included in the Series. Don’t have a profile? Create one for FREE here!

PLUS – register during our 2017 Labor Day sale Sept. 4^th through the 6^th and receive a 10% discount on select events included in the Florida Storm Series! Use code LABORDAY17 during event registration.

For full details on qualifying for the Florida Storm Series, please visit our website: FLstormseries.com.
Questions? Email FLevents@lifetimefitness.com.

By Brooke Schohl, MS, RD, CSSD

Does sugar monopolize your day?

Breakfast: Vanilla creamer in your coffee, oatmeal with brown sugar and raisins.

Morning Snack: Standard meal replacement bar.

Lunch: Turkey sandwich on wheat bread, banana

Afternoon Snack: Strawberry Greek Yogurt, granola.

Dinner: Glass of Chardonnay, sweet potato, grilled chicken, green beans.

Dessert: 1-cup ice cream.

The above menu seems pretty decent at first glance. Three meals, three snacks and no fast food. No crazy, unhealthy choices or gigantic portions. While there are some healthy components to this day, the major drawback is the sugar content, a whopping 139 grams!

Over 100 grams of sugar per day has become a commonplace, due to the nutrient’s presence in almost all processed foods. In the example above, the processed food items include: creamer, brown sugar, meal replacement bar, bread, yogurt, granola, wine, and ice cream. All items containing sugar. In addition, many foods naturally contain sugar as well. Raisins, bananas, and the sweet potatoes are all guilty.

It’s gotten to the point that when intentionally “cheating” and having something sweet like a cupcake or candy it isn’t entirely accurate anymore because so many foods contain added sugar. We are cheating all day long, and often don’t even realize it.

The Problem

I shop at my local grocery store frequently and recently picked up a couple food items that really disappointed me when I got home and realized sugar was on the ingredient list. One of the items was a tomato soup. Now tomatoes are technically fruit, and already contain natural sugar. Why in the world add sugar to this product?  I knew immediately after taking the first sip that it contained sugar. It tasted awful. The other product was salsa. Again, the fruits and veggies added to make the salsa are already sugar containing, yet the manufacturer felt the need to add more refined sugar.

Food manufacturers sneak sugar into many products like soup, tomato sauce, salad dressings, salsa, lasagna, lunch meat, crackers, bars, protein powder, condiments, and the list goes on and on. Why is it present in almost all packaged items these days? To improve flavor or make us more addicted?

This is a big problem. And all processed food manufacturers have jumped on board. The popular brand specialty health food stores aren’t any better than your traditional grocery stores. They also add unnecessary sugar, it’s just masquerading under a fancy name.

The Types of Sugar

Don’t let the type of sugar fool you. Whether it’s agave, beet sugar, cane juice, coconut sugar, corn syrup, evaporated cane juice, fructose, glucose, honey, maple syrup, raw sugar, turbinado, or organic sugar, it’s still sugar.  All sugar spikes your blood glucose when consumed alone and will lead to health issues (and addiction) if over-consumed.

The Associated Health Issues

Here’s the really scary part about sugar, the more you eat it, the more you crave it.   Sugar stimulates the hedonic pathway, which leads to habit and dependence, similar to the ethanol in alcohol. The cycle must be broken. Reducing daily sugar intake can truly be a battle as the mind must be re-trained and reminded that you don’t need those foods. Old habits must be broken and new ones established. There is a detox component of sugar unloading. Headaches, energy fluctuations, and irritability seem to be the most common side effects. But these only last a few weeks, and it is well worth the investment.

Sugar is linked to Metabolic Syndrome, of which the markers include weight gain, abdominal obesity, high LDL/low HDL, increased blood sugar, increased triglycerides, and increased blood pressure. It can also cause high uric acid levels, which is linked to heart and kidney disease. In addition, sugar consumed in excess is taxing on the liver, just like alcohol. Fructose-containing foods feed cancer cells and are also linked to Alzheimer’s disease.

The Solution

 1) Awareness. Be aware of everything contributing sugar to your daily fuel plan. Remember the sample intake day above? By making some simple changes, you can cut over half the sugar and feel a lot better.

Breakfast: Half & half creamer in your coffee, oatmeal with coconut oil and walnuts.

Morning Snack: Unprocessed bar made out of whole foods/ingredients.

Lunch: Turkey sandwich on wheat bread, hummus/carrots.

Afternoon Snack: Plain Greek Yogurt, berries, pecans.

Dinner: Glass of Chardonnay, sweet potato, grilled chicken, green beans

Dessert: ½ apple, almond butter.

66 grams of total sugar for the day.

 How much sugar is reasonable per day? Well, the American Heart Association recommends no more than 24 grams for women and 36 grams for men. But keep in mind that as an athlete, there are certain times of the training season where you are consuming more carbohydrates to meet training demands so there is some flexibility in these numbers. Regardless, keeping daily sugar intake under 50 grams is a good goal. Foods containing natural sugar are always a better option than refined sugar.

2) Label Reading. Assume that all packaged items contain sugar, and force the label to prove you wrong.

3) Find Better Substitutions. Granola is a food that is usually very high in carbs and sugar, often having 3-5 different types of sugar added for flavoring. A client of mine recently enlightened me to a better brand, which contains only 4 grams of sugar from a single source. The point is, there’s almost always a better option, it just may take some searching.

4) Make Your Own. When you make your own granola, cookies, bars, etc. you are able to fully control the ingredient list and make adjustments that you are comfortable with. It takes some extra time, but it’s well worth the investment.

In Summary

The good news is that you CAN cut back on sugar and feel much better! Know what foods contain sugar, and avoid those that contain it unnecessarily. Then you can save your sugar intake for those special occasions where you want that delicious slice of birthday cake or some of your favorite wine. Recruit the help of a sports dietitian if you need more guidance. Sugar detox happens to be near and dear to my heart.

Brooke Schohl, MS, RD, CSSD is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona.  She is an avid triathlete, having completed many triathlons of all distances including 3 Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific fueling plans for her clients as well as sweat sodium concentration testing.  For more information on services and offerings, visit her website at www.fueltothefinish.com.

By Brooke Schohl, MS, RD, CSSD

I’m going to level with you. There is no magical, effortless solution to planning and prepping meals. Unless you have a personal chef, eating well requires a good amount of planning, time, and plain using your noggin. Every. Single. Day. Eating well also takes work, which is why so many throw in the towel and resort to convenience, packaged foods chock full of not-so-healthy ingredients.

But this isn’t meant to discourage you. It can be done! And it’s not as complicated as you might think. This year, challenge yourself to really do it right. Eat whole foods with minimal chemicals and additives.

There are lots of strategies around meal planning. There is no right or wrong. It just comes down to what works for you, your family and your schedule. I’ve included some tips below to help you get started:

Pick A Day for the Week’s Meal Prep

This strategy works for many people. It gained popularity in recent years and includes doing all of the week’s grocery shopping, meal prep, and meal assembly on a designated day of the week (usually Sunday). You can then pull meals out of the fridge throughout the week, and save yourself time on the busy weekdays.

Advantages:

• Spend less time in the kitchen during the week.
• Have the satisfaction of home prepared meals that are conveniently packaged and ready to go.

Disadvantages:

• Meals/food items can spoil or go to waste due to changes in plans (aka life getting in the way).
• Time-consuming: This prep/assembly can take the better part of a day, depending on the types of meals being assembled.

Use a Meal/Ingredients Delivery Company

No, this isn’t cheating. You work hard all week and it’s hard to come up with creative (and healthy) meal ideas 7 nights a week. You’ve probably seen the ads for meal kit delivery services or other companies popping up with similar offerings. There is a variety of options to choose from, including number of meals per week, serving size of meals, prepared entrée or the raw ingredients, gluten free or paleo, conventional or organic ingredients, and price point. The choices are endless. We tried one of the services recently and received dinners for 3 nights of the week. Even Dietitians appreciate someone else taking the reins and providing the recipe ideas from time to time.

Advantages:

• Convenience: Ingredients and/or prepared meals are delivered to your door.
• Quality: The entrees are really good!

Disadvantages:

• Cost: These programs can be pricey, especially ones that include local or organic, farm to table high quality ingredients.
• Time to Prepare Meals: You still have to factor this in for the plans that include raw ingredients and a recipe.

Take Advantage of Healthy Convenience Foods

There are some health conscious time-savers out there when it comes to dinner prep. Rotisserie chickens are a great example, ready to go and extremely versatile.  But check that label and make sure you’re only getting chicken, salt, and pepper. Sometimes stores try to sneak junky filler ingredients in, like preservatives. Another great example is washed and cut produce. Already cubed butternut squash? Genius!  I’ll never buy the whole squash again. Simple time saving solutions like these will free up time in your day.  

Use a Weekly Meal Planning Template 

Think of it as a weekly menu or meal schedule which you can easily create yourself. It forces you to think through the week, and at the minimum, plan out your 7 dinners. It also helps to have a list of your family’s favorite foods and recipes broken down by category (breakfast, lunch, dinner, and snacks). Then you can rotate through these items when you’re not feeling creative or motivated enough to try out a new recipe. It’s easy to forget favorite foods when they aren’t all kept in the same place for reference.

In Summary

There is no magical solution to meal planning. You’ve got to put in the work. But make it easier on yourself and use some of the suggestions above as well as recruiting suggestions from family members and your own quick research. You can do this! Contact a Dietitian if you need further help.

Brooke Schohl, MS, RD, CSSD is a registered sports dietitian and the owner of Fuel to the Finish Endurance Nutrition Coaching in Scottsdale, Arizona.  She is an avid triathlete, having completed many triathlons of all distances including 3 Ironman races. She integrates that personal experience and knowledge into developing customized, sport-specific fueling plans for her clients as well as sweat sodium concentration testing.  For more information on services and offerings, visit her website at www.fueltothefinish.com.