How to reign it in after vacation!

Vacations are definitely a much-needed break from the norm and maintaining your normal healthy routine during vacation does not always happen. When traveling, I’ve tried to stick to my normal lifestyle. I normally manage to get a workout in daily by starting early before the day gets underway. Then I will indulge on chicken and waffles, chocolate, or a cup of gelato throughout the day while still trying to make wise food choices such as sticking to proteins and vegetables instead of burgers and fries. But we’ve all had those moments of “I’m going to eat whatever the heck I want” kind of trip as well. Finding balance is ideal, because if you’ve been working extremely hard to lose weight and get to where you are, you don’t want to trash it with a week of indulgences. But how do you rein it in after vacation is over?

Hydrate

After days of not cooking and eating high sodium restaurant foods your body is longing for water. It will be the best detox for you. Try and drink between half an ounce and an ounce of water for each pound you weigh, daily. For example, if you weigh 150 pounds that would be 75 to 150 ounces of water a day.

Sweat

Working out is probably the last thing on your to do list after your vacation. However, you don’t want to build unhealthy habits by continuing the sedentary vacation lifestyle. Don’t dwell on how many workouts you’ve missed, think about how awesome they will be now that you’ve given your body a rest. Whether it’s group exercise or personal training, JUST DO IT! A good workout will give you the motivation that you need to get back on track.

Go Grocery Shopping

Start healthy and fill your cart with lots of your favorite fruits and vegetables and proteins. Incorporating healthy foods into your first week back will help you feel better and more energetic.

Go to Bed

This is very important for getting your sleep back on track. Even if you try and get in bed 15 mins earlier each night to get you back on track. Making healthier choices and decisions are much easier when you are well rested.

Eat at Home

Think about how easy it was to splurge when out to eat, and then decide not to do it, at least for a while. Try and pack your own healthy meals to take to work, which will save loads of money as well!

Don’t Weigh

Don’t weigh yourself. If you can feel you’ve gained a few pounds, what is seeing the number on the scale going to do for you? Even if you are motivated by seeing numbers, don’t beat yourself up about the choices you’ve made. Focus on the future and move onl!

Get inspired, not depressed after your vacation! Find a new workout or favorite recipe and B-Active For Life!

Monitoring And Maintaining Your Energy Levels Through Positive Thinking

Obtaining the right energy balance in our bodies is a vital part of an athlete’s success equation. This can include the types and amounts of food we eat, the timing of consumption i.e. before and after practice, as well as aligning it with our training schedules. We may need more or less protein, fat or water. The digestive process converts the food we consume into glucose which is the energy source enabling our bodies to function and perform. This is the most common language we use to discuss “energy”, but let’s consider another.

Humans are energetic beings comprised of cell tissue that forms a mass of energy. Inside these cells are atoms, neutrons, protons and electrons which are all energetically based. Quantum physics shows us how important energy is and this understanding can enable us to develop strategies to enhance both our quality of life and our performance as athletes. When we consider that the human body is comprised of five to 10 trillion cells, imagine the possibilities that exist for us in better understanding our body’s performance!

How Does This All Work?

As humans, we respond to stimulus and that stimulus triggers various reactions in our bodies. Our “experiences” can be received through our five senses: sight, smell, hearing, touch and taste. Through these experiences, our minds and our bodies send signals through our bodies through an amazing and complex system of neurons, electrons and electromagnetic energy field. So, you may ask the question - why is this important? Here’s why.

Much like how what we choose to eat affects our energy levels and how we perform, what we fuel our mind with and the experiences we choose to have, also affect our energy levels or otherwise, how we “feel”. Our thoughts, ideas and beliefs and attitudes are comprised of energy that fuel our neurotransmitters and neural network which in turn, triggers various reactions in our bodies. To illustrate this, let’s compare a positive thought with a negative thought. When we think about someone we love, we feel “happy”. This causes the release of dopamine and serotonin in our bodies which makes use “feel” good and our minds literally open and function more effectively. Negative, fear-based thoughts cause our brains to constrict and triggers a chemical release that slows our systems down in every aspect. Even though this is a protective mechanism for our human bodies, it does not allow us to function efficiently or effectively and is a much less enjoyable state for us to be in.

To take this thought process one step further, we also know that energetically, when we are in a more positive or productive space, our energy fields are physically vibrating differently than when we are in a negative space or in flight. Sometimes we make comments that someone is so peaceful or “zen” or alternatively, someone is frenzied or “strung out”.

So, if we know that what we think about and the level of energy we fuel our minds with ultimately creates the quality of our experience, we can develop control of two things i) what we do, think, and feel and ii) how we interact with others.

In subsequent articles we will discuss each of these in greater depth, however, here are a few tips to get you started:

1. Track how you “feel” daily on a scale of 1 – 10. If you wish, capture how you feel both mentally and physically.

2. Notice your energy levels when you are happy. What did you do that made you happy? Who was around you or contributed to this happiness? What tapes, scripts and thoughts were in your mind?

3. Notice when you have negative thoughts. How does that impact how you feel and your performance in practice? Imagine those thoughts being “pushed” out of your mind and replace them with a happy thought. Does your energy change?

FULL NAME

Sanchez Smith

SCHOOL

Dellwood Middle School

BIRTHDAY YEAR

2010

SPORTS THAT YOU PARTICIPATE IN Running, Cycling, Triathlon & Football

FAVORITE SPORT TO WATCH

Football

CHILDHOOD HERO

My Dad

INTERNATIONAL HERO

Dame Flora Duffy & My cousin Tyler Smith

BIGGEST INFLUENCE ON CAREER

My Parents, Teachers & Coaches

GREATEST ACCOMPLISHMENT

Being Selected for CARIFTA Triathlon Team

FAVORITE FOOD

Pasta

THINGS YOU LIKE

Spending Time with Family and friends and playing videos games

THINGS YOU DISLIKE

Losing

FAVORITE TV SHOW

Outer Banks

FAVORITE MOVIE

Jumanji

FAVORITE ACTOR

Kevin Hart

FAVORITE SINGER

None

FAVORITE SONG

Hall of Fame

PERSONAL AMBITIONS

To represent Bermuda in multiple sports

DEAD OR ALIVE, WHO WOULD YOU MOST LIKE TO MEET

Christiano Ronaldo

BEST PLACE VISITED

Florida

PLACE YOU WOULD MOST LIKE TO VISIT

London England

The Swan’s Running Club Legends Series honored Ed Sherlock (10K), Ray Swan (8K) and the memory of “Sir” Stanley Burgess (5K) and Ludwig Cann (10K), four of Bermuda’s best-known runners.

The race for Ludwig Cann starts and finishes at Astwood Park, Ed Sherlock 10K starts and finishes at Southampton Rangers Club, Ray Swan’s race is an 8k and goes from West Pembroke School to Shelly Bay Field. The Sir Stanley Burgess 5k road race is run from the Clyde Best Centre of Excellence in Prospect and sponsored by Bermuda Healthcare.

Participants earn points for their placement in each race with the top male and female who accrued the highest points in the best three of four results being crowned the Legends champion. The series is certified and sanctioned by the Bermuda National Athletics Association. The categories include Under 20, Open (29 to 39), Masters (40 to 49), Seniors (50 to 59), Veterans (60 plus) and Legends (70 plus).

The aim of the Legends series is to celebrate Bermuda’s race legends and to keep their contribution to running alive. There are four events that make up the legend series and participants within the series must participate in a minimum of three of the four races.

Ed Sherlock

Ed Sherlock ran his first May 24 race in 1955 and won it in six times, first in 1956 and dominated the race for next five years with a record-setting five consecutive victories from 1958 to 1962. He was the first runner to claim five consecutive May 24 victories. As a young man, Ed was inspired by runner Josh DeSilva and started training every day on the beach before being coached by Max Smith Sr and Archie Tucker.

Ed Sherlock ran his last May 24th Derby Classic in 2009 the 100th anniversary of the race. Ed Sherlock is a living legend of Bermuda distance running.

The Ed Sherlock 8K Run (February 13, 2022)

The Ray Swan Flat 8K (March 27, 2022)

Starts at West Pembroke School along North Shore rd. to Shelly Bay Parking Lot. It is a straight flat run.

Ray Swan

Ed Sherlock ran his first May 24 race in 1955 and won it in six times, first in 1956 and dominated the race for next five years with a record-setting five consecutive victories from 1958 to 1962. He was the first runner to claim five consecutive May 24 victories. As a young man, Ed was inspired by runner Josh DeSilva and started training every day on the beach before being coached by Max Smith Sr and Archie Tucker.

Ed Sherlock ran his last May 24th Derby Classic in 2009 the 100th anniversary of the race. Ed Sherlock is a living legend of Bermuda distance running.

Ludwig Cann

Ludwig Cann was a regular on the local running circuit, a quiet and colorful man who loved to run. He was a member of both the Mid- Atlantic Running Club and the Swan’s Running Club. His running outfit was unique, unlike the latest fashions, he designed his own outfit with fringes, long socks and he was instantly, identifiable. Ludwig ran his last race on May 24th, 2008, at the age of 80. He passed away on June 11th, 2011.

The Ludwig Cann 10K (April 10, 2022)

Start at western entrance to Astwood Park and head West along South Road, turn around by St. Anne’s Church and heads East back to Astwood Park entering the eastern gate to the finish line.

Stanley Burgess

Stanley Burgess was well-known across Bermuda as a regular competitor in road running for more than for 60 years, especially in the annual Bermuda Day Marathon Derby on May 24. According to official records, he ran his first marathon in 1921, his last in 1983 and has won it six times.

He always ran with his trademark white handkerchief wrapped around his forehead and is the oldest man to win the Derby at age 49 in 1950 and again in 1951. In 1971, he received the Queen’s Certificate and Badge of Honor for participating in the race for 50 years and became known as “Sir Stanley Burgess”.

The “Sir” Stanley Burgess 5K (May 1, 2022)

Start just outside the Clyde Best Center of Excellence, Prospect, Parking Lot, head out West, Left onto Frog Lane and down and around the Round About, then down Frog Lane, Right onto old Military Road, left onto Parsons Lane, left onto Palmetto Road, Run down to Blackwatch Pass, turn around at the entrance to Black Watch Pass, Run Back along Palmetto Road, Around the round-a-bout at frog lane, Run up Frog Lane, left onto Cedarbridge Lane, Left onto the Clyde Best Center of Excellence Parking Lot.

Tim Price was third overall in the series.

BIRTH YEAR

1992

SCHOOL

Savannah College of Arte & Design (Graduate)

SPORT THAT YOU PARTICIPATE IN Running (Long Distance)

FAVORITE SPORT TO WATCH

Horse Jumping and Tennis

CHILDHOOD HERO

Rafael Nadal

INTERNATIONAL HERO

Eliud Kipchoge

BIGGEST INFLUENCE IN MY CYCLING CAREER My Parents (Donna Raynor & Mike Watson)

GREATEST ACCOMPLISHMENT

Placing in the top 80 of the Toronto Marathon

FAVORITE FOOD

All Asian Foods

THINGS YOU LIKE

Arts & Design

THINGS YOU DISLIKE

Getting injuries

FAVORITE TV SHOW

Stranger Things

FAVORITE MOVIE

Toy Story

FAVORITE SINGER

Chance The Rapper

FAVORITE SONG

Cranes in the Sky

PERSONAL AMBITIONS

To run all 6 Major Marathons

DEAD OR ALIVE, WHO WOULD YOU MOST LIKE TO MEET

Vincent Van Gogh/Steven Spielberg/ Hicham El Guerrouj

BEST PLACE VISITED

Athens, Greece

PLACE YOU WOULD MOST LIKE TO VISIT

Tokyo, Japan

For the first time in Bermuda’s history, a high quality U. S. Track & Field event was staged on our soil. The USATF Bermuda event attracted close to 140 athletes of Olympic the levels. The dark clouds, chilly conditions and headwinds discouraged a few from competing, but that did not stop most participants from giving their best throughout the three-hour long meet.

This event was the brainchild of Dr. Freddie Evans, the BNAA president. Freddie had the idea of hosting a professional meet in Bermuda to rekindle track and field after two years of Covid-19 disruption and the loss of hosting the Carifta Games in 2020 and 2021.

The Bermuda National Athletics Association, partnered with the Bermuda Tourism Authority to host for the first time, the USATF Bermuda Games that was televised live by NBC.

The concentration in the women’s 100m hurdles was immense as Puerto Rico’s Jasmine Camacho-Quinn powered to victory in 12.67 WL.

In a classic display of respect, competitors Rachel McCoy (United States) and Inika McPherson (United States) exchange pleasantries at the end of the women’s high jump.

WOMEN’S RESULTS

Women’s 100m Hurdles (Wind: -2.5 m/s)

MEN’S RESULTS

In the A Final, Tariq Simons, Bermuda’s number one tennis player defeated Gavin Manders in straight sets 4-3,

MTM Tennis teamed up with Amstel Ultra to break out of the COVID-19 lockdown and shake off the cobwebs with several sporting events, tennis being one of them. With a minimum of one event per month, from running to golf, and a variety of beach sports including rugby, volleyball, football, tennis and of course, an official brand party. The five-day MTM Bermuda tennis tournament, which features many of the island’s top players, also included athletes from different sports loosening up their muscles.

FULL NAME:

Zaire Simmons

SCHOOL

Virginia State University Graduated: May, 2015 (Bachelors Degree) City, University of London Graduated: July, 2017 (Master’s Degree)

Birth Date: May 13th, 1994

SPORTS THAT YOU PARTICIPATE IN

My main sport but growing up I played all sports in school and loved them all

FAVORITE SPORTS TO WATCH

I can watch any sport and enjoy it.

CHILDHOOD HERO

Serena Williams

INTERNATIONAL HERO

Rebecca Lee Crumpler

BIGGEST INFLUENCE ON CAREER

Katura Horton-Perinchief

GREATEST ACCOMPLISHMENT

At the moment, it would be raising my daughter and obtaining my Master’s degree.

FAVORITE FOOD

Pasta

THINGS YOU LIKE tennis, spending time with God, being in the company of friends, spending time with my daughter, going to dinner to try different foods

THINGS YOU DISLIKE

Indian food

FAVORITE TV SHOW

Grey’s Anatomy

FAVORITE MOVIE

I don’t really watch many movies but if I had to choose a childhood movie I would choose Parent Trap. It’s a classic for me.

FAVORITE ACTOR

None

FAVORITE SINGER

Jhene Aiko

FAVORITE SONG

My favorite song changes daily but the song I have on repeat at the moment is Kingdom (feat. Naomi Raine & Chandler Moore) Maverick City Music.

PERSONAL AMBITIONS: To walk in my God given purpose and to spread love and kindness wherever and whenever I can

DEAD OR ALIVE, WHO WOULD YOU MOST LIKE TO MEET

Sarah Jakes Roberts

BEST PLACE VISITED

Barcelona

PLACE YOU WOULD MOST LIKE TO VISIT

Any part of Africa, New Zealand, Switzerland, Bali

Bermuda hosted the qualifying games for the Central America and Caribbean Hockey Games on April 13th to the 17th with teams from Jamaica, Puerto Rico, and Guyana. There were only three men’s teams and they played in a Round-Robin format, each team had two games against each other, and the top two teams would qualify.

Bermuda women’s team won two of their three games with one 0-0 draw against second-placed Puerto Rico to remain unbeaten in the round-robin competition and qualified for the Central American and Caribbean Games in El Salvador next year.

Bermuda’s men’s team needed a win in their final game against Puerto Rico but lose the match 2-0.

NOTE: The Bermuda Sports Journal was unable to secure the names of the guest players, therefore we have presented the captions with country and scores only.

Christina Stephens-Weser, the Bermuda goalkeeper, made several brilliant saves throughout the match to secure Bermuda’s spot at the top of the chart and remain unbeaten in the tournament.

Guyana tried to work their way around Bermuda, but the local girls stopped them 1-0. Bermuda women stopped Guyana 1-0.