Apr 17, 2020 | Community
By: Diana Davis, RDN Without Limits Registered Dietitian Nutritionist
April 17, 2020
Athletes need to be intentional about the way they fuel, hydrate, and refuel around the “training window.” This refers to the block of time just before, during, and after any hard work-out or long run, defined as 90 minutes or longer. During this training window, what you eat and drink makes all the difference in the quality of the workout, how well you will tolerate the training, and the recovery and adaptation your body and your muscles make in response to the work you are doing. I work with clients to help them find what is their best pre-workout meal, which sports drinks or electrolyte replacements meet their fluid and electrolyte needs, and which carbohydrate foods, gels or chew they can tolerate while training and how to properly recover after they are done.
The immediate need for a recovery drink which is ideally consumed within 30 minutes after finishing a long run or long workout is best satisfied by a new product: Runners Essentials Long Run Recovery shake. The nutrition profile of this shake matches what research shows an athlete needs after a long effort (90 minutes or more). It contains a combination of fast and slow carbohydrates to replace spent glycogen stores, in a ratio of 3:1 with high quality protein, along with branched chain amino acids to repair muscle damage, electrolytes potassium, sodium, magnesium, and calcium to replace sweat losses.
But what makes this recovery shake perfect for endurance athletes is the combination of 5 special ingredients not found in any other product on the market: L-Glutamine to reduce post-exercise fatigue; Alpha GPC to enhance brain function and increase human growth hormone; L-Theanine to promote relaxation and mental calmness; Ashwagandha to decrease exercise induced muscle damage; and Tart Cherry to reduce inflammation, lessen muscle soreness and pain and speed strength recovery. The science behind each of these ingredients is convincing and in combination they facilitate recovery, strength, energy and relaxation. It is a new product that I am shaking up after all my long runs! Click here to read more about Runners Essential Long Run Recovery Nutritional Shake.
Apr 17, 2020 | Community
By: Diana Davis, RDN Without Limits Registered Dietitian Nutritionist
April 17, 2020
Take a look at this recipe! It is packed with good nutrition and flavor. It contains a variety of immunity supporting ingredients including protein, iron, and zinc-rich chicken, edamame (green soybeans), chickpeas and tahini, as well as leafy greens, and mango to really boost your intake of vitamins A & C in a salad that will leave you truly satisfied!
A high fiber salad eaten once daily should be part of your nutrition plan to promote healthy gut bacteria. Eating a variety of veggies and fruits which are high in soluble fiber (beans, peas, lentils and apples are a few examples) contribute prebiotics which “feed” the healthy bacteria in our guts and in turn help regulate the body’s immune response to illness.
I love everything about this recipe and the simplicity with which it can be made vegan. Just eliminate the chicken kabobs! The new version of the dish is still an excellent source of protein, with 19 grams per serving and rich in iron, zinc, fiber, vitamins A and C.
Eat well, be well and enjoy!

Mar 26, 2020 | Apparel, Community, Newsletter, Testimonial, Training Advice, Uncategorized
By Kyle Genaro Phillips
March 2020 will forever be etched in our memories. Over the course of the last fourteen days, our global community came to a grinding halt. There are a number of different personal responses, to include, denial, panic, and hopelessness against the backdrop of something that we collectively do not have a firm grasp or understand. I have taken a moment to reflect on what this experience means to me during a period that Winston Churchill aptly phrased as the “end of the beginning.”
Readiness is something that is dogmatic in the Marine Corps ethos. As a battalion commander at the School of Infantry for two years, we constantly preached “readiness” to our newly minted Marines. The refrain went something like this: “the time to prepare for combat is not when you are on the precipice of conflict. Train every day like it’s your last to prepare for war.” Readiness was the mantra. Be ready. Study, be physically fit, prepare your family for the possibility of deploying for combat. Since September 2001, our military has rightfully seen the benefits and consequences of our state of readiness.
The current global pandemic has provided an opportunity for all of us to take inventory of our personal state of readiness. What is our readiness – physically, financially, and spiritually for the unknown challenges that we will face in the future? The COVID-19 pandemic has demonstrated in a clear fashion that our physical readiness may have a very real impact on our individual ability to be resilient in the face of unknown health crises. Do we exercise? Do we smoke? Are we eating healthy meals? Do we get adequate sleep in order to maintain the best and healthiest version of ourselves? Physical readiness is not something that we can flip a switch, take a pill, or order from Amazon. Physical readiness takes discipline, teamwork, and dedication to the process to ensure our individual well-being. While it’s never too late to start, we have a finite ability to improve our physical conditioning. Don’t delay.
The current crisis has also demonstrated the necessity of financial readiness. Everyone in some way has been impacted financially by the outbreak of the coronavirus. Financial planners have often preached that we should have 6 month’s salary saved for emergencies. Additionally, are we disciplined to keep our debt to income ratio low so that we have credit when we need credit. Our individual financial resiliency contributes to the overall financial resiliency of our community and country. While we may not be able to immediately change our financial position in the light of the current volatile environment, at some point we will be back to a stable economy where we must balance our current needs and wants with the necessity to build economic resiliency through savings and low debt.
Finally, our spiritual readiness is critically important. What is the status of our relationships, both personally and professionally? Do we have a firm spiritual base to weather the rough seas that undoubtably will present themselves in our life? Do we have a loving relationship with our family and those closest to us? This we can change. Be kind. Show empathy. The individual positivity displayed in the face of extreme circumstances has the same exponential effect as the viral crisis we face today. Our spiritual readiness must be constantly nurtured. In hard times, spiritual resiliency is perhaps the hardest to muster in the absence of a lifelong commitment to fostering a foundation upon which to build.
Readiness is critical to our individual and collective achievements. Let us all reflect on where we are now, physically, financially, and spiritually. We all can improve. Let us be accountable for ourselves with the support of our friends and community. The current crisis will pass. Resist the urge to just “get back to normal.” Together we can work for a better normal. Through our disciplined approach to our personal readiness we will persevere. Start now.
(Kyle G. Phillips is an active duty Marine with nearly 22 years of service. The views presented are those of the author and do not necessarily represent the views of DoD, DON, or the Marine Corps.)
Mar 22, 2020 | Community, Nutrition, Training Advice, Uncategorized
By: Diana Davis, RDN Without Limits Registered Dietitian Nutritionist
March 22nd 2020
In the midst of our current situation in the world of handwashing, sanitizing, social distancing, work from home, self-quarantine and cancellations it’s great to know that what we eat to fuel our bodies can boost our immunity and help protect us from coronavirus. There are foods that enhance immune function and we need to eat a varied diet rich in plant-based phytochemicals to fight off the pathogens that make us sick. The good news is, the more vegetables and fruits you eat, the better for your immunity.
Research has identified immune-boosting vitamins: beta-carotene, vitamins B6, B12, C, D, E and folate as well as minerals: iron and zinc. Choosing a menu loaded with whole plant foods from the produce section of the grocery store (or the frozen food versions of the same) is the best way to obtain these nutrients along with the fiber and prebiotics they contain. Some great examples of immunity boosting foods include vegetables: garlic, onions, leafy greens, bell peppers, broccoli, mushrooms and fruits including apples, citrus fruit, kiwi, mango, and strawberries.
Knowing what to eating and then actually doing it can be challenging. To make it easier, I have created an incredible 2-week Immunity-Boosting Nutrition Plan to help you get started. This meal plan contains some of my favorite healthy-and-delicious recipes, step by step directions, grocery lists and nutrition facts. This plan can help you fuel your body for life or for training and is appropriate for all members of your household. This is a great introduction to following a meal plan and getting into a strong routine to do meal prep each week to support your success.
Mar 14, 2020 | Community
March 14th 2020
By: Team Sponsor Dave Dupont
Senior Vice President – Financial Advisor
Senior Consulting Group
RBC Wealth Management
I want to reach out to give you an update of where we are in this market and to give you our latest thoughts about where we think we are headed. Click here for RBC’s latest view on the coronavirus and potential impacts.
Regarding the markets, we feel like the economic impact that the virus is having will lead to a decline in GDP growth for the first 2 quarters of the year. We see a modest bounce back in the 3rd quarter and a bigger bounce back in the 4th quarter. I feel like most or
all of the negative impact to the stock market has already been felt as we are down roughly 25% from the high water mark earlier this year.
*Please note that your specific portfolios are not going to be down that much unless you are 100% invested in stock. To the extent that you have cash/money market, bonds or other fixed income investments, your downside hasn’t been as great as the general stock market. The extremely low interest rates that are out there have helped to keep bond prices generally more stable than stocks. I’m happy to help you sort through the calculations of your specific portfolios.
We are continuing to monitor the markets and make changes in our models as we feel are appropriate. However, given the rapid and constantly changing nature of the decline it has been difficult to make bold moves in any one direction. At this point I am not advising anyone to sell their stocks unless there is an urgent need for cash for some reason. I’m confident that markets will stabilize and start to move back up once some of the news turns less negative and less sensationalized.
Just as an FYI, I have personally made no changes in my 401(k) or IRA investments since this downturn started. I also have tried to avoid frequently looking at my account balances because 1) I already know that it’s down significantly and seeing the actual number isn’t going to help me feel any better and, 2) I know I own good quality investments and that values will go back (as they have every ti
me in the history of the US stock market). That faith keeps me from making short term decisions that I would probably regret down the road.
I am keeping relevant updated information on my website www.rbcwmfa.com/david.dupont I would encourage you to check this out for our latest thoughts. To access this, go under the section at the top of the page titled “Resources and Insights” and select “Market Commentary”. As always, I am here to talk through with you anything on your mind. While we are somewhat in “unchartered waters”, I believe that we have a good handle on where we are and where we’re going.
Lastly, please use common sense precautions in your daily life. I’m avoiding crowds if at all possible, I’m washing my hands constantly throughout the day (my mom would be so proud of me), and I am going through more than my share of hand sanitizer.
Thank you for your confidence in me and in RBC during this difficult time. It will pass.
For trends and more information click here!
David V. Dupont, AWM
Senior Vice President – Financial Advisor
Senior Consulting Group
RBC Wealth Management
1055 Military Cutoff Road, Suite 200
Wilmington, NC 28403
p 910-509-0513
7029 Albert Pick Road, Suite 201
Greensboro, NC 27409
p 336-668-2877
david.dupont@rbc.com
Web Site: https://www.rbcwmfa.com/david.dupont/
Feb 21, 2020 | Community
Why Choose a Walk to Run Training Program?
By: Coach Nina
February 21st, 2020
New to running, or want to make a comeback and aren’t sure where to start? A walk to run program is a great way to begin!
Built around gradual progression, a walk to run training program is one of the best ways to safely and effectively incorporate running into your current fitness plans. Strategic intervals of walking and running are designed to help you avoid injury, reduce fatigue, recover faster and, most of all, stay mentally motivated! Below are four great benefits of using a walk to run plan: 
- Alternating walking and running decreases the amount of impact on your body allowing you go farther with less stress. The key is to run at a conversational effort (easy) and walk with purpose so your heart rate doesn’t drop too low. This allows you to build endurance while hopefully avoiding any adverse effects on the body.
- Another great use for the walk to run strategy is that it can be easily modified to your fitness level. Intervals of walking and running can be tailored to account for more or less experience depending on the athlete. Can’t run for 1 minute, no problem; drop down to 30 seconds and work your way up! The goal is to stay consistent and be patient.
- Running, regardless of distance, is a mental sport. Using a walk to run program can help to make learning to run more attainable. Setting small goals of short distances or times can give you a huge sense of accomplishment! Your end goal may be to run a 5K, but start where you are and celebrate the smaller victories!
- Lastly, a walk to run program is a great tool that you can carry into your training as you become more advanced. Once used mostly by beginners, now marathoners and ultra marathoners have started to rely on this method to help reduce fatigue in longer distances, as well as, regulate body temperature during hot runs! There is no shame in slowing down to a walk if it means that the end result is a stronger finish!
Starting a new fitness program can be a daunting task. Whether walking, running, or a combination of both, remember to start out slowly, listen to your body, and stay present in each run. Enjoy the process of learning something new, and know that you are always stronger than you think! Happy Training!