Level 4 Girls Win Novato Fall Classic

Congratulations to the Level 4 girls winning 1st place team placement at Novato Fall Classic meet this weekend.  Thanks to the coaches for all of their hard work.

It’s Official – Maya’s Going to University of Washington!

Congratulations to Maya on signing with the University of Washington in Seattle. She will be attending in the fall on a full ride gymnastics scholarship. Maya picked Washington because the coaches were easy to talk with. The atmosphere with the team is comfortable, like at SMG.Maya began her gymnastics career when she was four years old. She is motivated by being unique – able to do things regular people can’t do. Through the years she only considered quitting once, when she hit a rough patch at Level 7. Although she struggled with her back handspring, she was able to fight through and the mental block went away.She has stayed healthy and strong through the years, with only a break in her foot in the summer between Level 9 and Level 10. Mainly she just deals with hamstring pulls. What is her secret? Is it the applesauce? She eats at least two cups every day. Or maybe it is the consistent sleep? Even though high school is tough Maya consistently goes to bed at 10:30pm, which is pretty early compared to other high school gymnasts.Congratulations Maya! Wishing you a fun and successful competition season. 

Getting to Know SMG Gymnasts - Natalie, Level 10

Beam can intimidate gymnasts, but not Natalie.  Beam is her favorite event.  Her hint for teammates is “beam is easy; just pretend it is floor”. Except, of course, your ‘floor’ is only 4 inches wide.‘Nat’ is coming back after toe surgery that kept her out for the entire season.  While injured she had more time for homework, which is always a struggle for high school gymnasts.  Her workout consisted of stomach conditioning and pushups; she couldn’t even hang from the bar.  She missed working out with teammates and was ready to get back to full workouts.  Although coming back was hard, she never considered quitting.  Things are going well with her comeback, as she is released for all events except vault. Natalie is looking forward to competition season this spring.The big news at Nat’s house is the recent arrival of their Labradoodle puppy. Toby is short for Toblerone, and was selected in honor of her grandfather who loved Toblerones. Although busy with the homework load that comes with being a sophomore at Aragon, Nat finds time to bake cookies and play with Toby.

Update from Erin Macadaeg, LSU Sophomore and SMG Alumni

Many San Mateo Gymnastics alums are competing for their college teams. Erin Macadaeg, sophomore at LSU, had a strong freshman competition season, which contributed to their 25-6 record. The LSU Tigers are ranked second in the SEC and fourth nationally. Erin competed beam and vault last spring, and is still an all-arounder, practicing each event every day. Her goal is to add floor to her competitive line-up this year.Erin competed in both elite and JO before college. She was surprised at how different collegiate gymnastics is compared to club and elite. College gymnastics is all about team. Team members start practice every day in a circle and state their affirmations, each one beginning with "Together we…". At the end they all say in unison, "Together we win!".We wish Erin and the LSU Tigers a winning 2015-2016 season! 

Level 3 Girls Win 2nd Place Team at Vineyard Classic

Athletes and Injuries

Injuries are never fun and especially hard (I think) when it happens to a gymnast.  So many things about gymnastics are based on repetition, timing and strength that any time away makes them feel like they 'lost' everything. Some gymnasts have a hard time eating when they are injured. Whether it's because they aren't as hungry, it's hard for them to get the food, or they just don't feel like eating, nutrition is especially important. It not only helps them heal, but also helps them preserve their muscle.Let's talk about a couple vitamins and minerals that are important to your body during the healing process.

• Calcium (bone healing) - get 4-5 servings per day from sources like milk, yogurt, cheese, salmon, spinach and kale, as well as fortified juices
• Vitamin D (bone healing) - aim for 2 servings per day from milk, eggs, some fish OR time in the sun
• Vitamin K - 2 servings per day from cereal, green leafy veggies and eggs
• Vitamin C (ligament and tendon healing) - 2-3 servings from sources like citrus fruits and juices, tomatoes, green and red peppers, broccoli
• Vitamin A - 2 servings per day of dairy products, eggs, green/orange/yellow veggies
• Zinc - 2-3 services per day from sources like dairy products, whole grains, seafood, meat and eggs
• Magnesium - 3 servings per day from sources like nuts, green veggies, beans

 The biggest thing to notice is that almost all of the sources cited above contain three major food groups: protein, fruits and veggies.  Getting a variety of protein sources (critical for healing) and fruits / veggies (all colors contain different vitamins/minerals) will ensure you are fueling your body with what it needs.Some gymnasts worry about gaining weight during injuries. If this is a concern, focus on filling your plate with 1/2 veggies/fruits, 1/4 protein and 1/4 whole grains.DO NOT cut out food groups (carbs are always the first to go) to make sure you are not cutting out needed nutrients. DO NOT cut out meals to make sure you are consistently fueling your body to heal. Healthy snacks instead of empty calories from junk food are always best!Source: Nutrition News, Jana Heitmeyer, M.Ed, RD, LD, CSCS, SCCC, CSSD

Congratulations Penny!

SMG's team coach,  Penny Moyce,  was awarded NorCal Women's Gymnastics Association 2014/15 "Compulsory Coach of the Year" this week.  Fantastic job, Penny!

Level 8 Girls - Champions at the Delta Classic

Nutrition News - Chocolate Milk for Recovery

By Jana Heitmeyer, M. Ed, RD, LD, CSCS, SCC, CSSDPost-exercise fueling and its role in triggering the muscle building process is critical for gymnasts. We talked previously about the quick turn around time between training sessions and how consistent meals/hydration help with recovery. One of the biggest improvements can occur in the car on the way home or immediately post-workout. While whey protein is an option, there is a much cheaper and just as beneficial post workout drink.We know that you need to maximize glycogen (carbohydrate) replacement within the hour window after exercising and more ideally, within 30 minutes to make sure you aren't breaking down muscle and not rebuilding it. New research says that chocolate milk is a good choice plus!Chocolate milk was the optimal carbohydrate to protein ratio (4:1), just like the Gatorade and Muscle Milk shakes, that is critical for replenishing the muscles you just exhausted during your workout. The best part about milk is that it also provides you with seven key nutrients including bone-building potassium, calcium and vitamin D. No other sports drink contains the nutrient package found in flavored milk. This is especially important in adolescent female gymnasts who research shows are typically low in calcium, vitamin D and protein.Some gymnasts may find that chocolate milk works better for them than commercial protein drinks. This could be due to the different composition of sugars in milk that absorb better in the gut. It occurs naturally without help from man-made additives that are found in most protein recovery drinks. Real food is ALWAYS better than a supplement and unless there are other eating issues present, gymnasts do not usually need protein drinks!The one thing that you want to pay attention to is that you select a chocolate milk that will help you meet your goals. Forty-eight percent of the calories in whole milk come from fat; 33 percent of the calories in 2% milk come from fat; 20 percent of the calories in 1% milk come from fat and 0 percent of the calories from skim milk come from fat. So, when reaching for chocolate milk as your post-workout recovery drink of choice, choose the right version.Important point: has to be chocolate milk (or strawberry) to get the optimal carb to protein ratio. Regular white milk does not contain enough carbohydrate! For gymnasts that are lactose intolerant, any version of milk provides the same benefits - soy, hemp, almond, lactic, etc, as long as it is chocolate.All gymnasts should start considering chocolate milk a "sports drink plus" - it contains things you need whether you are working out hard or during an off-week. It's a good option for all gymnasts and a cheaper one to keep in stock in your fridge! Coaches, this might be a way to get the booster club involved as well.  

Level 8 Girls at the Metroplex