Congratulations to Tanja, our newest athlete of the month! Tanja started training with us over a year ago and at that time she could only run one minute, walk one minute because of knee problems and her fitness level. Tanja first started training with her daughter Julia, she then joined our Summer Run Training group with her son Luke. Since starting her training, she has completed the Terry Fox Run in a run/walk with last month's Athlete Kyme and her son Luke. Last Sunday, Tanja and her family, husband, son, brother, and nephew completed the Vancouver Sun Run with an amazing time of 1:01! Tanja has made fitness and nutrition a family affair. She completed the Nutrition Coaching and now trains with her husband Rudi in Small Group Training, trains with her daughter at the Rec Ctr, and runs with her son. We are so proud of the amazing progress Tanja has made in a year! Tanja will also receive a gift for being our athlete of a month, congratulations!
The Vancouver Sun Run is coming up and a group of Freestyle Fitness athletes are preparing to participate! When getting ready for a big race like this, it is important to eat and exercise right during the days leading up to the event. These are our tips on how to get your body ready, along with examples!
Nutrition- For the last 5 days before the race, eat mostly complex carbs. Limit your red meat intake to before Thursday this week.
Some ideas for meals leading up to your race:
Option 1: granola, yogurt, fruit
Option 2: scrambled eggs with veggies in a wrap or on a bagel, fruit
Option 1: bagel, peanut butter, celery, carrot sticks
Option 2: soup, salad, sandwich, fruit
Option 1: chicken, veggies, pasta or rice, fruit for dessert
Option 2: fish, rice, veggies, fruit for dessert
Start increasing water, banana, dates, figs
On the day of the event
Before you leave the house: toast or bagel with peanut butter and banana, or granola and milk or yogurt, or smoothie.
Bring with you: Nutrilite Energy Bar, water, Nutrilite gel cubes or gels, XS Energy, Rhodiola.
Training- What exercise to do in the days before the race.
Three days before
Run: Crit Run: 5 min warm up, 20min hard/fast run, 5 min cool down
Two days before
The day before
Run: Pick-ups: 5 min warm up, 6-8x 100m with an easy 100m recovery in between, 5 min cool down, Yoga or Stretch
We can't wait to visit the Grand Canyon in spring! we are looking forward to the gorgeous weather you can expect from the canyon in May. Inner-canyon temperatures are generally very mild. Average temperatures at the South Rim range from a low of 34 ºF to a high of 62 ºF. Average temperatures at Phantom Ranch, range from a low of 55 ºF to a high of 82 ºF. Another spring treat to look forward to are the wildflowers blooming at this time, which is simply spectacular!
Photos from: http://www.summitpost.org/wildflowers-in-grand-canyon/396980 & http://www.naturalmoment.com/arizona/2010_AZ-4214.html
Chris Hughes, Certified Trainer and Jim Winter, Events Coach