A New Kind Of Leader

When we usually think about leaders, specific people come to mind: Individuals who have personally impacted our lives and the lives of others around us. But this week, I had the privilege to meet a different kind of leader. In fact, an entire team of leaders: the Santa Clarita Skyhawks. It’s a semi-pro football team that plays for one purpose: to raise funds and awareness for pediatric cancer. No awards. No money. No fame. Simply playing the sport they love for a cause they believe in.

It all started when Jamil Antoine and Michael Mcintyre decided it was time to play football for something more than simply the love of the game. They teamed up with a nonprofit pediatric cancer organization called The Michael Hoefflin Foundation and created the Skyhawks. Word quickly spread and football players from all over southern California came together to be a part of this cause. The team raised funds for uniforms, joined a league, and started practicing. They are only in their first season and have already made a huge impact in the community and the sport of football as a whole.

And it was easy to sense the impact these men have made the second I stepped onto the field. It’s a unique sense of leadership, camaraderie, integrity and selflessness that I have never seen in a team before. No one is playing for personal glory or self-satisfaction. They are playing as one unit for a cause greater than any medal can ever bring. And when they win, it’s not about league standings, rankings, or fame. It’s about being victorious for every courageous child that is fighting cancer and for every family that has lost a loved one to this terrible disease.

This team is a leader in their community, a leader in cancer awareness, and a leader in the game of football. My definition of what it means to be a leader is forever changed after meeting these remarkable individuals.

I will be following the Skyhawks through their season to track their progress on the field, and more importantly, how it impacts lives off the field. So keep checking my blog and root for the Santa Clarita Skyhawks as they raise awareness and help fight cancer!

-Katie Boggs

Starting Your Day Off Right!

We all have our daily morning routines. And it usually goes something like this: get up, shower, get dressed, eat a quick breakfast, rush out the door and were ready to tackle the day. But there is one crucial step in preparing for the day that most of us rarely do. Stretch. Yes, I said it, stretch. Personal trainer Brandon Reina says taking a couple minutes every morning to stretch is the best way to relieve stress, be ache free and keep our bodies working properly.

“Stretching is important for everyone. It keeps the joints functioning throughout their full range of motion,” said Reina.

Reina says tight muscles can pull and twist the body in ways that are counter productive to movement. When muscles are tight, it can shift the body and bone structure, which can cause pain in other areas. For example, lower back pain in women is often linked to tight hamstrings. So taking a minute or two in the morning to stretch that muscle can relieve the pain all day.

What muscles should we focus on when stretching? Reina says, in his experience as a trainer, many women have tight hamstrings, adductors, and IT bands. Here are a few quick stretches for working those areas:

1. Hamstrings: Lie down with your back flat on the floor. Loop a belt, towel or jump rope underneath one foot. Keeping the knee straight and slowly pulling the leg up, pull until you feel tension in the hamstrings then hold for 30 seconds. Make sure the opposite leg is flat on the ground to keep hips immobilized. Switch sides and repeat for the opposite leg.
2. Adductors: Take a wide stance, both feet facing forward. Slowly shift body weight to one side, bending at the knee and hip and keeping the opposite leg straight. The inside of the leg that is straight should be the focus. Hold 30 seconds and repeat for opposite side.

3. IT band: Lie flat on your back. Cross one leg over the other and place the ankle just above the knee, resembling a "4" shape. Reach through the legs and pull knee toward chest. Hold for 30 seconds. Women that walk or run frequently will greatly benefit from this stretch because often times they have tight IT bands.

Reina says it is best to warm up before stretching to ensure muscles, tendons and ligaments are in their most pliable state and more likely to stretch. A short, low to moderate 7-10 minute jog, cycle or elliptical works great. And remember, when stretching each muscle, hold for 30 seconds and repeat each stretch three times. Overall, stretching should take about 10 minutes.

Challenge yourself to fit a quick stretching session into your daily morning routine. It’s 10 minutes that will benefit your body and mind throughout the day.

-Katie Boggs

Eat It or Leave It: The Do’s & Don'ts of Eating Before a Workout

Eating before hitting the gym is essential. It gives our bodies the nutrients we need to stay energized and focused throughout our workouts. But what we munch on and when we munch can affect our performance and ultimately keep us from reaching our fitness goals. So before you grab a quick snack on your way to the gym, get the low down from dietician LeeAnn Smith Weintraub on what to eat, when to eat and how to stay energized throughout the day.

Q: What are the best foods to eat before working out?
A: It is important to consume foods before working out that will provide energy without weighing you down like oranges, bananas, nonfat or low-fat yogurt, fruit smoothies and nuts.

Q: What are the worst foods to eat before working out?
A: I recommend avoiding foods that are sugary, salty, fried, or heavy before workouts to maximize your workout and feel your best. Some things to avoid are chips, candy, fries, desserts and alcohol.

Q: After eating a meal or snack, how long should women wait until working out?
A: It is best to wait an hour after a meal before working out to prevent muscle cramping and indigestion. If you have only a small snack you may do fine working out sooner.

Q: What types of food give women sustainable energy that will keep us going even after working out?
A: Foods that can help provide sustainable energy include those with a good balance of carbs, protein, and healthy fats. Some examples include an apple with almond butter or a mozzarella cheese stick, whole grain crackers with avocado, a yogurt smoothie or trail mix.

Q: Any quick tips you can give Nike Women about nutrition and fitness?
A: Plan ahead to have healthy snacks available. Prepare a meal after your workout that contains lean protein like chicken breast, fish, or beans and lots of fresh vegetables. Drink plenty of water to stay hydrated.

-Katie Boggs

What's Up Nike!

What's up Nike! I'm Katie Boggs, I'm from Southern California, I graduated with a degree Broadcast Journalism and I am on a mission to find out what the true Nike Woman is all about. I'm a stuntwoman, a cowgirl and a sports fanatic. To me, life is an adventure and it is all about trying new things, meeting people and living life to the fullest. So stay tuned! Because I'm getting ready to start my next adventure, and I want YOU to come along!

-Katie Boggs