Get Out In It

Episode 65 - Dealing With Injury

This week we discuss how to cope with injury both mentally and physically!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
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YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
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Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
https://www.instagram.com/p/DAtKy9NMjF4/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Strong identity is a risk factor for depression when injured. Here is some recent evidence on what can be done to support athletes with their mental health
https://www.instagram.com/theinjurypsychologist?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
 

Ep64 - Mythbusting!

This week we discuss the daily dozen and myth bust some common assumptions!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
https://www.instagram.com/reel/DAJbjPcNFRt/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
These 5 ingredient Caramel Cocoa Bites are a quick and easy treat to whip up. They will satisfy your sweet tooth while checking off some Daily Dozen boxes. The recipe is from Mary, our Director of Media and Outreach.
INGREDIENTS:
½ cup pitted deglet nour dates*
½ cup rolled oats
½ teaspoon cinnamon
1½ tablespoons unsweetened cocoa powder
unsweetened shredded coconut or hemp seeds (optional)
https://www.instagram.com/nu
Myths:
"You Can’t Get Enough Protein on a Plant-Based Diet"
Myth: Many believe plant-based athletes can’t get adequate protein without eating animal products, thinking that protein is only found in meat, dairy, or eggs.
Reality: There are numerous high-protein plant-based foods like lentils, chickpeas, quinoa, tofu, tempeh, and beans. Athletes can meet their protein needs with a balanced plant-based diet, and protein deficiency is rare in vegan athletes who consume a variety of foods (worldathletics.org https://nutritionfacts.org/video/why-all-athletes-should-eat-plant-based-diets/ ). We can also touch on combining different sources (like rice and beans) to get complete proteins!
"Plant-Based Athletes Can’t Build Muscle"
Myth: Some believe muscle gain and strength building are much harder on a vegan diet due to a lack of animal-based protein.
Reality: Studies show that athletes can build and maintain muscle mass effectively on a plant-based diet as long as they consume enough calories and protein (worldathletics.orghttps://nutritionfacts.org/video/the-gladiator-diet-how-vegetarian-athletes-stack-up/ ). Many successful vegan athletes, like bodybuilders and endurance runners, are living proof of this. Plant-based proteins like tofu, seitan, and protein powders made from pea or rice protein can be just as effective.
Fleshing-eating regimens like the Keto Diet have also been shown to be detrimental to the human body https://nutritionfacts.org/video/keto-diets-muscle-growth-and-bone-density/ 
"You Won’t Get Enough Energy or Carbs on a Vegan Diet"
Myth: There's a misconception that plant-based diets lack sufficient carbs to fuel long-distance running or endurance sports.
Reality: Many plant-based foods are rich in complex carbohydrates, including oats, sweet potatoes, fruits, quinoa, and legumes. Carbs are the primary source of energy for endurance athletes, and plant-based diets actually excel in providing these carbs in a healthy, easily digestible form (worldathletics.orghttps://nutritionfacts.org/video/vegetarian-muscle-power-strength-and-endurance/ ).
"Vegan Athletes Are More Prone to Injuries Due to Nutrient Deficiencies"
Myth: Some suggest that vegan athletes are more likely to experience injuries due to deficiencies in calcium, iron, or other nutrients.
Reality: A well-planned plant-based diet can provide all the necessary nutrients to support strong bones, muscles, and overall recovery (worldathletics.orghttps://nutritionfacts.org/video/reducing-muscle-soreness-with-berries/ ). For example:Calcium: Can be found in fortified plant milks, tofu, leafy greens, and almonds.
Iron: Legumes, lentils, chickpeas, and fortified cereals provide plant-based iron, and pairing with vitamin C (e.g., citrus fruits) boosts absorption.
"You Need Animal Products for Omega-3s and Joint Health"
Myth: People often believe that athletes need fish or fish oil to get enough omega-3 fatty acids for joint health.
Reality: Omega-3s can easily be obtained from plant-based sources like flaxseeds, chia seeds, walnuts, and algae-based supplements. These options are great for reducing inflammation and supporting joint health without relying on animal products (worldathletics.orghttps://nutritionfacts.org/blog/do-flaxseeds-offer-sufficient-omega-3s-for-our-heart/ ).
"Plant-Based Athletes Get Tired More Easily Due to Low Iron"
Myth: There’s a belief that vegans struggle with iron deficiency, which can lead to fatigue.
Reality: Plant-based athletes can get plenty of iron from foods like spinach, beans, lentils, and fortified cereals. Pairing iron-rich foods with vitamin C (like a squeeze of lemon on your spinach) enhances absorption. Iron deficiency is no more common in well-planned vegan diets than in meat-based diets (worldathletics.orghttps://nutritionfacts.org/video/the-safety-of-heme-vs-non-heme-iron/ ) .
"You Can’t Recover Properly Without Animal Protein"
Myth: Some argue that animal protein is superior for muscle recovery and that vegans can’t recover as efficiently.
Reality: Plant-based protein sources like tofu, tempeh, legumes, and quinoa provide ample recovery benefits, especially when combined with whole grains. Many plant-based foods also come packed with antioxidants that reduce inflammation and promote faster recovery (worldathletics.orghttps://nutritionfacts.org/video/foods-to-improve-athletic-performance-and-recovery/ ) .

Ep63 - Off Season Choices!

This week we discuss cross-training & new hobbies; highlighting other outdoor activities like hiking, swimming, etc. We want to challenge our listeners to try something new!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly Post:
https://www.instagram.com/p/DAtq_J-MtRs/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Are the shorter days and cooler temperatures affecting your mood? We were all pretty honest about how much harder we are finding it to head outdoors in our team chat this week - even though we KNOW its the answer!
Around 1 in 5 of us in the UK experience symptoms of Seasonal Affective Disorder (SAD), and for many this time of year can be really challenging. Believe us, you are not alone. We all need encouragement.
We're here to support you as we move into autumn 🍁 Read our latest blog to find out more about how walk & talk therapy, outdoors in nature can help manage symptoms of low mood this winter. Some really handy thoughts and ideas in this one - head to the link in bio to find it ⬆️
https://www.instagram.com/mindomountains?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Ep62 - Ironman WC Nice

This week we talk about our visit to the Ironman World Championships in Nice where some of the best female professional triathletes in the world battled it out for the world title!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly post:
https://www.instagram.com/p/DAOSZ0htdoF/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
Laura Philipp took her first Ironman WC in Nice - here is the post from Ironman!
https://www.instagram.com/ironmantri?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Ep61 - Get Outdoors!

This week we talk about training with a twist and the importance of getting outside!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Articles:
https://www.bulletproof.com/lifestyle-articles/fun-ways-to-exercise/
https://www.thefitnessgrp.co.uk/great-exercises-to-do-in-unconventional-settings/
"The Healing Power of Nature"
https://time.com/5259602/japanese-forest-bathing/
https://www.timeoutdoors.com/challenges
https://www.participaction.com/get-active/
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly post:
https://www.instagram.com/reel/C_dlM01NBhF/?utm_source=ig_web_copy_link
Barefoot path Lieteberg
A 3 km long path in Limburg that takes you literally through mud (knee high!) and over all sorts of other undergrounds ✨
I loved it to walk barefoot for once and I’m sure it’s also a great experience for kids!
It takes you around 1,5 - 2 hours and costs €7,5.
Would you walk 3 km barefoot? 
https://www.instagram.com/emmasroadmap?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Ep60 - Listen To Your Body!

This week we talk about listening to your body!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly post:
https://www.instagram.com/p/C_WXVT7uXpm/?igsh=MXI5b2I4MGR4MWhzMA%3D%3D
Listen to your body when marathon training!
Think you always have to run during training? Think again!
I used to this walking was failing and that I wasn’t a “runner” if I had to walk.
Walking is not only okay; it’s beneficial! Swipe through to see how listening to your body and incorporating walks can actually enhance your training. 
https://www.instagram.com/dr.shel_bferg/
 

Ep59 - Recovery!

This week we talk about the power of recovery!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Articles:
https://worldathletics.org/personal-best/performance/rest-recovery-runners-athletes-tips-advice-im
https://www.recoveryforathletes.com/pages/8-best-recovery-techniques-for-athletes-to-turn-into-habits?srsltid=AfmBOoruaASvpdjHDZ7BxxtrL37N6UFm-7lDevAnAYzohddNUKPcp-VD
https://journal.aspetar.com/en/archive/volume-4-targeted-topic-post-exercise-recovery/recovery-techniques-for-athletes
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly post:
https://www.instagram.com/p/C-2njs9Nzu3/?igsh=MXhoN3pndWxxOXN6cA%3D%3D
The recovery pyramid
https://www.instagram.com/ylmsportscience/

Ep58 - When Your Mind Won't Play Ball

This week we talk about when your mind tries to sabotage your training and how to mitigate this!!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Articles:
https://runnersconnect.net/how-to-build-mental-toughness-for-runners/
https://www.runnersworld.com/uk/training/a773966/9-ways-to-boost-your-mental-strength/
https://www.marieclaire.co.uk/life/health-fitness/mental-endurance
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly post:
https://www.instagram.com/reel/C9xM7Blus1F/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
When a run gets hard, your brain does everything it can to get you to stop that nonsense. Negative thoughts are just one tactic it uses. And as you know, they can be powerfully convincing. My negative thoughts are actually quite sweet. I name her Nancy (get it?) and she tells me that it's okay to slow down. My family will still love me if I quit. Which is true. But it's not what I truly want. So I practice mental strength exercises to toughen up that mental muscle. I teach these to all my athletes and include one lesson at the end of every podcast episode. I call it the Mental Strength Minute. Fortify your mind in 60 seconds or less.
https://www.instagram.com/theplantedrunner?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Ep57 - Paris Olympics!

This week we talk about the Paris Olympics and our few days being in the mix, watching the triathlons and soaking in the atmosphere!!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly post:
https://www.instagram.com/reel/C-Pu1l4NuMC/?utm_source=ig_web_copy_link&igsh=MzRlODBiNWFlZA==
HOKA Athlete Series: Made in the Mountains 🏔️
In the run up to @utmbmontblanc, we’re spotlighting three female HOKA trailblazers who consistently push the limits of human endurance and resilience.
Let their journeys ignite your own trail-running aspirations and remind you that every trail begins with a single, courageous stride.
https://www.instagram.com/hoka_eu?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Ep56 - Paris & T100 London

This week we talk about James’s T100 London triathlon - recorded from Paris alongside the Olympics!
https://www.getoutinit.events/ - Our website; come check us out and sign up for our newsletter! You’ll get bunches of fun freebies and up-to-the-minute info on our Get Out In It sports camps.
Find us on:
YouTube: https://www.youtube.com/channel/UCO2NpPBc-irzTwu48_1ZSqA
Facebook: https://www.facebook.com/profile.php?id=100091353277028 
Instagram: https://www.instagram.com/getout_in_it/
Twitter: https://twitter.com/GetOutInIt
Pinterest: https://www.pinterest.co.uk/GetOutInIt/
Spotify Playlist: https://open.spotify.com/playlist/5X1B1T5K35CzwuMql7i06j?si=87bc3af7f7034f50
Weekly post:
https://www.instagram.com/p/C-DYpMOiiGN/
Best photo from the Olympics so far!: 
https://www.instagram.com/olympics?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==