London Olympic Games Recap, Day 11!

ZweetSport loves the Olympic Games. It is day 11 of the London Olympic Games and already spectators have witnessed the many trials and triumphs of the competing athletes. Making headlines, swimmer Michael Phelps has completed his run in the London Olympics, leaving him with 22 medals in total throughout his Olympic career, 18 of which are gold. He has officially become the most decorated Olympian of all times. Phelps says he is retiring from his career as an Olympian after the London Games. The world record holder for the 100 meter butterfly, 200 meters butterfly, and 400 meters individual medley was quoted by CNN saying (after the Olympics) “I’m just going to go and do whatever I want to do”. We’re secretly hoping he’ll be back!

An inspiring athlete for ZweetSport was Gabby Douglas, a 16-year-old competitor from our very own Bethesda, MD, stands as the very first African-American to participate in the uneven bar event. Though she was initially expected to receive a medal, she finished in 8th place…out of 8 competitors. But that did not stop her from smiling and maintaining her notoriously positive disposition. She was even quoted by Sporting News stating “I tried to finish as strongly as I could, but some days you either have it or you don’t…I’m going to try to finish on a good note”. Regardless of the results of the uneven bar and for the upcoming beam competition, Douglas will still walk away with two gold medals earned during the women’s gymnastics all-around event as well as the gymnastics team event. Not to mention the multi-million dollar endorsement deals that will be offered to her post-Olympics.

As far as the overall medal count goes, China is in the lead with 32 gold, 19 silver, and 14 bronze, followed by the United States with 29 gold, 15 silver, and 19 bronze, with the UK following up holding 19 gold, 12 silver, and 12 bronze. With 5 more days left in the 2012 Olympic Games, there’s still time for athletes in Track & Field, Basketball, Boxing, Cycling, Handball, Rhythmic Gymnastics, Volleyball, Water Polo, and more to earn their spot in Olympic history.

Olympic Inspiration: Do-It-Yourself Electrolyte Drink

Whether you’re an Olympic athlete or a weekend warrior, you sweat out nutrients called electrolytes along with water when you train hard. Electrolytes are the essential minerals that affect the amount of water in your body, the acidity (or Ph level) of your blood, your muscle function, and other important processes.

If you rehydrate your body without replacing these minerals, you could risk getting hypothermia – an electrolyte imbalance that causes vomiting, headaches, lethargy, muscle weakness, cramps, or, in more serious cases, seizures or coma.

But you don’t have to rely on bottled sports drinks full of artificial colors, flavors, and sweeteners to replenish yourself during workouts. It’s easy to make your own homemade sports drink to replenish sodium, potassium, magnesium, calcium, and other nutrients.

Healthy Electrolyte Drink

Prep time: 2 minutes
Yields: 1 serving


4 cups warm water
Juice of 1 lemon
2 tsp honey
¼ tsp salt


Mix well. Chill and serve.

Contact Shanda with any health questions you may have at [email protected] or visit her website at

Health and Hugs,
Shanda Walston, CHC AADP
(571) 250-7711

Shanda Walston

Crossfit: The Anticipation in the Air

It’s what I love about races – the excitement in the air. The nervous energy pulsating through the crowd. The feeling that today might just be day you out do yourself.
I finally realized THAT is I love about Crossfit. It’s not the individual moves or exercise — It’s the feeling of competition, motivation and ambition. You want to beat the clock, lift your heaviest and feel utterly spent at the end of a 12-min WOD (workout of the day).

Before each workout, I have a nervous rumble in my stomach. My palms are a little sweaty, my body’s amped up and I’m not really sure what to expect. It’s race day feeling. Just before crossing the starting line for a marathon when you hope to do your best but you know it’s going to be really hard. That’s what every day at Crossfit feels like.

No wonder so many people are addicted to this sport! Today, most of my body is sore in some shape or form. I did God knows how many squats yesterday and this morning’s endless rounds of push presses have got these shoulders screaming — but it’s more like screaming for joy from the pleasurable pain of hard work. And there’s much more to aim for.

I’m dying to be able to do a pull up. I am working on kipping pull-ups – the first step to the real thing. I know if my technique improves, I will have the strength to do it. I can tell I’m a little stronger because my push-ups are definitely more solid. However, I feel like I need to do some individual work with other moves to get it down. The 45 minutes of class time is just not enough! It goes to show you Crossfit requires more than just the basic effort.

The other beneficial insight I’ve gained from Crossfit is the importance of stretching. I have been a stretch slacker all my life. After my back started hurting last week, I got some help from a coach with important hamstring and IT band stretches. They have made a world of difference.

Apparently, I have extrordainarely tight hamstrings that need to be stretched out twice a day. Since I began doing this intense stretching, the back issue has disappeared. Wow (and thank goodness)! I will no longer resist my stretching obligations — including foam rolling. If I’m going to Crossfit and run all over the place, I have to make it a priority. Injuries happen — and they suck. When it comes to Crossfitting, you simply must pay attention to your body and treat it with care.

Tell us about your CrossFit experience on our Facebook Page!