Teach your Child about Healthy Eating this Holiday

Good nutrition during childhood is vital for both physical and mental growth and development. Studies have shown that the first few years of life are the optimal window for establishing healthy eating behaviours in children1. These behaviours are influenced by children’s personal experiences and observing eating behaviours of others. By setting a good example and
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Parent Coaching 101: It’s Not What Kids Eat, But How

Your child’s hair-twirling, breath-holding, or nose-picking may drive you nuts, but most of these common kid’s habits tend to vanish with time — and they may disappear sooner if you simply ignore them. However, if he’s gotten into a less than stellar eating routine, don’t assume he’ll eventually expand his repertoire on his own. “Eating
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Training Tips for Veteran and Master Runners.

The prognosis doesn’t look good. For an ageing runner, PB might as well stand for ‘premature baldness’ as much as ‘personal best.’ With every passing birthday, be prepared for a decline in speed, flexibility, strength, stride-length, power, energy and, perhaps not surprisingly, motivation. You are also likely to suffer more injuries and take longer to
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The basics of stretching

Stretches every runner should do. A little soreness after a run is inevitable, but you can minimise the “morning after” effect by walking for a few minutes and stretching after your run. In addition to improving flexibility, stretching flushes the muscles with blood and oxygen, which promotes recovery. At the very least, focus on these
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OMTOM NUTRITIONAL TIPS

Prone to stitches and cramps? Make sure that you follow these nutritional tips to minimise the risk: Make sure that you are adequately fuelled and hydrated before and during the race. Ensure that you allow 2-3 hours between your pre-exercise meal and the start of the race. Consume small amounts of fluid at every (or
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Hill Training Tips

by Nick Bester Some important factors about hill training. Incorporate long hill interval work at 80% of your max heart rate early in your base period for 6 weeks (early season) Start incorporating short speed sessions when sharpening up for a race. Any speed session done on a flat surface is demanding on the ligaments
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