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<h1><center><b><big><font color="white">COMPETITION CORNER</h1>
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THE NEWSLETTER OF THE SPORTS AND RECREATION DIVISION
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VOLUME 3, #1<br />
March 2009
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Edited By<br />
Lisamaria Martinez<br />
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<h3><center><b><font color="yellow">TABLE OF CONTENTS</font color></b></center></h3>
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<li><a href="#a1">THE PRESIDENT'S PITCH, By Lisamaria Martinez</a>
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<li><a href="#a2">NICK GASAWAY'S STORY, By Nick Gasaway</a>
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<li><a href="#a3">COACHING BLIND SWIMMERS BY USING NFB PHILOSOPHY, By Annie Sawicki</a>
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<li><a href="#a4">ASK Kelly, By Kelly Thornbury</a>
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<li><a href="#a5">6 WAYS TO AVOID NIGHTTIME SNACKING, By Steve Edwards</a>
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<a name="a1">THE PRESIDENT'S PITCH<br />
By Lisamaria Martinez</a>
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<p />Competition Corner is the publication of the Sports and Recreation Division of the National Federation of the Blind. Members can expect to read an update from the president of the Sports and Recreation Division as well as a variety of articles and web links that may be of interest to blind individuals who are interested in--or passionate about--health, fitness and recreational and competitive sports activities.
<p />I am so very excited to announce our <a href="http://www.nfbsportsandrec.org">website</a>. On our website you'll find all of the past issues of Competition Corner as well as a link with our upcoming events. Please, if you have any feedback about our website, let us know.
<p />This issue of Competition Corner is the first issue for 2009. I will do my best to ensure that each issue only gets better. So, I look forward to seeing your personal story in future issues.
<p />As always, keep a close eye on your email in-box and your finger off the delete button for the next edition of Competition Corner.
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<a name="a2">NICK GASAWAY’S STORY<br>By Nick Gasaway</a>
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<p /><b>Editor's Note: When I first read Nick's article, I was utterly wowed over by his witty writing style. His story speaks the truth about health and fitness in such a way that everyone can understand and connect with. I hope you enjoy his story as much as I did.</b>
<p />There I was. All 275 pounds of me; sitting in my favorite raggedy chair; beer and cigarette in hand. The empty large pizza box lying forgotten on the floor.
<p />The above description was commonplace for me before April of 2005. Nutrition was, to say the least, not a priority for me. Exercise was virtually nonexistent, save for goalball a couple times a week. And thank God for goalball. Without practices and tournaments, I would have been more of a wheezing land whale than I already was.
<p />I'd have to say my lowest moment was a particular goalball tournament in January, 2005. Aside from my goalball bag and clothes, I also had to bring my breathing machine due to my sleep apnea. For those of you who don't know what that is, sleep apnea is a lovely condition where you periodically stop breathing during the night while you are sleeping--another side effect of being overweight and unhealthy. As far as my play on the court that tournament--not exactly a stellar effort on my part. Then again it's hard to perform well when you're 275 pounds with 35% body fat.
<p />In the ensuing 11 hour ride back home, I had made up my mind about something. It was time to change my life. It was time to cut the smoking, drinking and all the other stuff that made me large and unhealthy. Now I wasn't sure when I was going to start, but I had a plan at least. I was motivated. In my opinion, the key thing in any given endeavor is "want" and "motivation." Ideas are great, but it always comes down to how much do you want it--whether it's weight loss, wanting an A on a test or jumping on the bus to visit granny on Saturday.
<p />The first thing I did in this whole lifestyle change was to eliminate the soda. Ouch! This was like parting with a leg. I had been drinking pop every day for a long time. But hey, we've all got to start somewhere. The smokes and beer bowed out at the same time. Next was all the sweets and pizza; you know, all the stuff that tastes good. Okay, insert water, lots of it. I came to find out that water is quite filling; I never knew this before but it's good for you too.
<p />All right, on to step two. Time to join a gym. A gym! But wait! Yes, a gym. Diet and exercise are kind of like, (in the words of Forrest Gump)' "peas and carrots." You will never achieve your full potential without incorporating both in your health and fitness goals. Okay, now I haven't really been in a gym since high school. I was 23 at this point. I was lucky enough to join a gym with a very helpful staff. If you've never been in a gym or you're going back after a long time away, ask questions. You might as well learn something if you're going to be there. Also, it's important to have an idea of what you are doing in order to avoid injury. Okay, PSA over.
<p /><img alt="A goalball stick figure throwing a goalball" width="236" height="228.66" style="float: right; padding: 20px;" src="http://www.lisamaria.org/goalball_logo.PNG" />
<p />Early on, I had it in my mind to get into good enough shape to participate in the U.S. goalball Paralympic training camp in Lake Placid, New York. The camp was to take place in mid November. Yeah, I know, it was a long shot. It was April after all and I had a ways to go. Well, the time flew by, and, to my delight, the weight also flew off. As mid June came around, I was down 30 pounds! This news only fueled my motivation. (There's that word again.)
<p />To make a long story short, I did go to the camp. Oh, and by the way, I was 228 pounds. After 4 days of grueling competition, I was chosen as one of the top performers!
<p />It really has been a great ride. About 4 years later, I'm still learning and continuing to be active. It's amazing; once you start you kind of get used to feeling healthy. I'm really not trying to sound cliché. But, if you want something bad enough, you can accomplish it with enough want and motivation. My last piece of advice I would like to leave you with is to eat smart and train hard!
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<a name="a3">COACHING BLIND SWIMMERS BY USING NFB PHILOSOPHY<br>By Annie Sawicki</a></font color></b></center></h1>
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<p /><b>Editor's Note: Annie Sawicki is a coach for sighted and blind swimmers at the University of Notre Dame. Annie is the brains behind the AdapTap which was first debuted at the 2008 National Convention in Dallas, Texas. You can read her story below and see why she is such a welcomed friend to the NFB.</b>
<p />For six months I gave each of our six blind athletes extra TLC, by walking them to the locker, providing them with each piece of swimming equipment, handing them a water bottle and driving them back home from practice. I thought this was a way to show them and the rest of the “sighted” team, that I was responsive as a coach. Then I brought the entire Paralympic team, supportive team and our sponsors to the National Paralympic Championships at Oakland University.
<p />Our swimmers did fine but we all did not live up to our expectations. Fortunately, the United States Olympic Committee coaches were present and asked for me to meet with them for an hour following the first session. I was absolutely astounded at what I heard, “Annie, you are to be commended for bringing so many to our meet. We can see that they are good swimmers but they are not independent. If you are not coaching them like any other athlete, you will fail and they will not be able to withstand International travel.”
<p />It was in very harsh words but done with compassion. It became obvious to the Committee and to all coaches that our swimmers could not navigate their way to the bathroom, the starting block and expected their sighted tappers to perform miracles. I had enabled them as their coach and I failed.
<p />I made immediate adjustments in preparation to the pre-qualifying meet for the Paralympic Trials where blind swimmers from around the world competed. It was at this meet that I traveled down to the National Federation of the blind, (NFB), Headquarters and met Mark Riccobono and Dr. Maurer. They were as patient with me as the Olympic Committee members were. Not expecting blind athletes to be independent in their training was not allowing them to achieve the most they could do. From this conversation arose the development of AdapTap--a navigational training aid that allowed a swimmer or runner to train independently, train in a straight line thus training faster and harder without the use of any sighted guides.
<p />I now expected the same results as I did for the entire seventy five member swim team. Each member was to come to practice with his or her own equipment, stretch and do dry lands and share the swimming lanes like all other swimmers. The sighted swimmers performances improved because they saw their blind counterparts doing the same workout. The blind swimmers increased their performance, as they did not rely on their sighted counterparts to “tap” them at each end of the swimming pool.
<p />Everyone was treated equitably. We offered private lessons to assist the needs of each group when we found ourselves challenged. I found myself self satisfied as a swimming coach to see fifteen of our swimmers win fifty National Championships during this year. We won the National Paralympic Championships, National Masters Championships, National Masters Long Distance Swimming Championships, Postal Swims and the local Triathlon Championships where our blind swimmers competed in a triathlon. We invented technology that just adapted the athlete’s ability to train independently like their sighted counterparts.
<p />The real person that adapted was me—as a sighted swimming coach that has seen the beauty of sighted and blind swimmers training and competing seamlessly together. This would never have occurred if I did not meet blind people in the NFB who passionately believe in the independence and equality of blind people and patiently helped me learn and strengthen my own NFB philosophy.
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<a name="a4">ASK KELLY<br>By Kelly Thornbury
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<h2><center>SETTING GOALS: The S.M.A.R.T. Way</center></h2></font>
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<p /><b>Editor’s Note: Kelly Thornbury has an AA degree in Physical education and is currently working on his BS degree in Kinesiology and Health Promotions; emphasizing on exercise science (physiology) and prescription. He is preparing for certification exams for the American College of Sports Medicine (ACSM) Health and Fitness Instructor and the National Strength and Conditioning Association (NSCA) Certified Strength and Conditioning Specialist.</b>
<p />The time is upon us when we are beginning to slack off on those New Year’s resolutions, and many of these promises to ourselves involve health and fitness. Unfortunately, statistically, about fifty percent of New Year’s resolutions are broken by the end of February. So, how do we set goals for the new year that will make lasting changes in our health and fitness behaviors? One answer is to be S.M.A.R.T.
<p />S.M.A.R.T. is an acronym used to set short- and long-term goals that are obtainable and enduring.
<p />SPECIFIC
<p />You have to begin by being specific about your goals. “I’m going to lose weight this year,” or “I am going to go to the gym more,” are not specific goals. While these “guidelines” may be obtainable, there is no real measurement of success. How much weight do you want to lose, or how often are you going to visit the gym? Consider answering the six “W” questions when designing a specific goal:
<p />Who? -- This is an easy one. “I want to …”
<p />What? -- This is where you outline what it is you want to accomplish. “I want to lose five pounds …”
<p />When? -- This is where you set your timeframe to accomplish your goal. “I want to lose five pounds in one month …”
<p />Which? -- This is where you will set your requirements and constraints. “I want to lose five pounds in one month by exercising and eating healthier …”
<p />Where? -- This is where you will determine the location(s) you will work on this goal. “I want to lose five pounds in one month by exercising at the gym and eating healthier at home instead of eating out …”
<p />Why? -- This is where you discuss the reasoning for your goal. “I want to lose five pounds in one month by exercising at the gym and eating healthier at home instead of eating out because it will increase my overall health and reduce my risks of cardiovascular disease.”
<p />MEASURABLE
<p />Now that you have set your goals, it is time to make sure that you can track your progress towards those goals. The goals need to not only be measureable, but they have to be measured periodically. “I want to lose some weight” is not a measureable goal, but “I want to lose five pounds” is. Then, set a schedule for measuring your progress, like checking the scale once a week, and track the results in a log or journal so you can look back and reflect, or reevaluate, your goal and the intervention you are using to attain that goal. How will you know if your goal has been met, or if your intervention is working, if you do not know where you are at?
<p />ATTAINABLE
<p />You have to be able to reach your goals to remain motivated to reach them. “I want to lose fifty pounds in one month” is an unreasonable goal, but “I want to lose five pounds in a month” certainly is attainable. Reasonable and attainable goals allow for the opportunity for success, and help you stay motivated towards your goals.
<p />REALISTIC
<p />This is not quite the same as setting attainable goals, being realistic involves looking at your goals and your current level within that goal. “I want to lose five pounds…” is realistic if you are overweight, but if you only weigh ninety-eight pounds on a five foot nine inch frame to begin with, weight loss is not a realistic goal. It is also unrealistic to say “I will run every day for three hours each time.” do you actually have three hours every day to do this?
<p />TIMELY
<p />Goals are not specific when a timeframe to accomplish them is not set. By setting a time limit you have put yourself under a sense of urgency to work towards your goal. This time table should also not be too short, “I want to lose five pounds by tomorrow…” is too short of a time limit, and sets yourself up for failure. Conversely, “I want to lose five pounds in five years…” is too long of a time frame, because you will lose interest in the goal.
<p />So, by being S.M.A.R.T. about your New Year’s goals, you will set the framework for success.
<p />References
<p />Weinberg, R. S., & Gould, D. (2007). Foundations of sport and exercise psychology (4th ed.). Champaign, IL: Human Kinetics.
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<a name="a5">6 WAYS TO AVOID NIGHTTIME SNACKING<br>By Steve Edwards
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<p /><b>Note: This article is from the Beachbody.com newsletter issue number 320 which was circulated on Wednesday August 20, 2008. For more information about Beachbody.com or for more information about their newsletters, please go to www.beachbody.com.</b>
<p />One of the worst times you can eat is at night. Yet, our society forces this upon you with "late-night happy hour" abandon. How many nighttime activities can you think of that don't include at least an offer for food and/or drink? However, this is the last thing your body needs before it shuts down for 8 hours of sleep. Here are some tips to make it easier to adhere to the "3-hours-before-bedtime" rule—that is, the "no-food-3-hours-before-bedtime" rule.
<p />1. Make a ritual. The easiest way to not eat (or drink) is to get yourself into a pattern that doesn't include eating or drinking. No matter what you decide to try, continue long enough so that it becomes habit. Then, eating and drinking will feel like the wrong thing to do instead of the norm.
<p />2. Stretch out. Stretching at night is beneficial in many ways. Stretching out those muscles that you've used all day long helps you both recover and sleep better. It will also help you not eat, since eating is usually the last thing you feel like doing while stretching.
<p />3. Work. If you've eaten at night, why not use up those calories and get some work done before hitting the hay? You can challenge yourself in this way by adding an amount of time that you'll work for each drink or hors d'oeuvre that you give in to.
<p />4. Work out. This one requires that you learn about yourself because some people can't sleep if they work out at night. I'm not like that, so I'll often replace a night out with a night in the gym. Or, if I've eaten too much, I'll use a light workout to help digest some of those calories before winding down for the evening. Depending on your needs and/or your ability to sleep after working out at night, your workout can be anything…
<p />5. Read. Better than TV in so many ways, reading not only engages your brain (which burns calories), it makes it hard for you to snack. Getting into a book makes time fly, and before you know it, that "late" dinner will have happened hours ago.
<p />6. Herbal Tea. Learn to love herbal tea. Its zero calories are the perfect nighttime snack, especially "sleepy" teas, like chamomile. It usually takes a little effort to trick your brain to truly enjoy tea. But once you do, the positive effects of warmed herbs that will ease you into sleep mode can be addicting themselves and turn going to bed into a meditative and scrumptious affair.
<p />And finally, a note about your TV. Let's be honest. Most of us watch a lot of TV. The average American watches over 3 hours per day. And while it's often the case, your television doesn't have to derail your fitness goals. You can use this time to do other—beneficial—stuff, too. Stretching and TV go together like peanut butter and chocolate, with the opposite effect. And since none of us claims to enjoy commercials, making a point of doing something else during these timeouts (dishes, cleaning, laundry, sit-ups, or anything active) can turn a night in front of the boob tube into a productive and healthy evening.
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<p />Did you recently read a cool news article about a blind athlete? Do you have your own sports story to share? If so, write it down and <a href="mailto:lmartinez217@gmail.com">send it to us!</a> It might just end up in a future issue of the Competition Corner!
<p />Don’t forget to join the Sports and Recreation Division. For questions about joining please contact Lisamaria Martinez, president, for more details. You may also join our listserv by simply going to www.nfbnet.org and clicking on the link “Join or Drop NFBnet Mailing Lists.”
<p />Thanks for reading COMPETITION CORNER!
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