HOW TO GET INJURED THIS OFF-SEASON!

Yep, you read right - and you probably would have skipped right over this if I had titled it along the lines of "preventing injury" or something like that.

So, while I have your attention let me just say this: being injured is the absolute pits. If you haven't experienced an injury and want to know what it's like, just keep reading as I will give you the steps on how to make sure you don't get to the start line in 2011.

11 Sure-fire tips on How to Get Injured: 

1. Don't warm up or cool down, ever.
2. Don't get massage.
3. Don't see the chiropractor for adjustments.
4. Don't hire a coach and if you have, fire him/her.
5. Make sure every workout is very high-intensity.
6. Don't replace your running shoes until they're falling apart.
7. Don't stretch or do yoga.
8. Don't get a bike fit by a trained professional.
9. Don't do weight training.
10. Don't do any sort of Heart Rate Zones or performance testing.
11. Don't take days off or get too much sleep.

You may be the best candidate to get injured if you think it's not going to happen to you, or don't take action to prevent it either.  If you want things to continue to be great then take action before it's too late.  No, this isn't a doomsday message and I don't wish you to get injured! I want you to remain healthy and to continue training and doing what you love.

Enjoy the journey and let's have a safe and fun Off-Season

Coach David
david@playtri.com

EAT OUT AND STILL EAT HEALTHY

Playtri nutritionist and coach Lisa Powell brings you tips and tricks for eating healthy when you eat out.

Most restaurants have something for everyone.  If it's a fine dining restaurant, a
good choice is usually fish.  If it's a restaurant for the family, order grilled chicken
with vegetables and rice on the side.  Believe it or not,  a barbeque restaurant can even be a good alternative if you order the turkey and include a dry baked potato with
pinto beans as your sides. 

When ordering a meal:

• Try to choose grilled meat or fish, instead of breaded or fried, but remember to ask the chef to prepare it without oil.
• Choose whole wheat grains or brown rice. 
• Ask for vegetables to be steamed when possible. 
• Get salad, but have the dressing on the side, or even better, ask for olive oil and vinegar.  Use only one teaspoon of each.
• Order one dessert for the table and have a bite. 
• Remember to eat until satisfied, not stuffed.
• If the food is brought to the table and the serving looks like more than what you should have, divide it before you start to eat and take the rest home for another meal, or share the meal with a friend.

Catch a Playtri Coach at their favorite healthy spot...

Coach Ahmed recommends Fadi's Mediterranean Grill in Dallas - it's a little taste of home, and the food is always great! 

Coach Staci's favorite restaurant is Southpaw's Organic Cafe in the Park Cities (she loves the fresh fruit juice and pancakes). 

Ahmed and Staci both recommend Green Papaya in Dallas for a healthy (and reasonably priced) date night. 

Coach Morgan has Dallas and Denton favorites - in Dallas she likes Cafe Express and Cosmic Cafe, and in Denton she hits The Cupboard for their Falafel Pita and pay-by-the-pound salad bar. 

Coach Lisa likes Kotta Sushi Lounge in Frisco.  Don't miss her favorite - the rainbow roll with a side of edamame (lots of healthy proteins and fats!).