U19 Males U19 Females
1 Owen Sandquist-Sherman 23.29 1 Natalie Winter 24.20
2 Jacob Campol 24.48 2 Cerys Merton 25.55
3 Charlie Burton 26.24 3 Luca Verhaeghe 33.30
4 Treyken Stephen 48.47 4 Laura Webster 36.59
5 Ethan Hoffman 48.48 5 Angela Webster 49.10
6 Jayce Stephen 48.48
40-49 Males 40-49 Females
1 Brian Clements 21.06 1 Vanessa Hoffman 53.55
2 Sheldon Jahn 24.51 1 Cori Stephen 53.55
3 Brock Jackson 27.20
4 Michael Chute 27.31
50-59 Males 50-59 Females
1 Ron Gordon 23.02 1 Heather Sandquist 23.27
2 Mike Sherman 23.29 2 Karen Lunain 29.50
3 Kevin Ross 24.46 3 Linda Walton 44.50
4 Pernell Casey 29.50 4 Anna Webster 54.17
5 Ralph Webster 54.19
1 Mike Cater 22.02
1 Robert Mayne 37.59
Marie has been training with us for a few years and has participated in many of our events. Recently Marie was part of our group running the Nitinat-Bamfield 33km section of the West Coast Trail in July and rocked it! She also ran in the Big Sur Marathon Relay in April. Even though she considers herself a non-runner, she commits to following her training plan to ensure an awesome performance.
Marie has also completed our 2017 Resolution Challenge, completing 2 unassisted pull-ups! Not an easy task.
Marie makes fitness a family affair, bringing her husband to our Run Sessions and Back Health Workshop, as well as her daughter trains with us now to compliment her dancing skills. Her son Kyle has been Athlete of the Month for May 2016 for his accomplishments in training for his sport, rock climbing.
Good work Marie!
Deanna is our come-back athlete of the month. Deanna broke two bones on her foot while out on a training run in February and was completely off of it for a month before she could do any training. Instead of moping around feeling sorry for herself, she got back into the gym once she was able to drive and use a 'boot'. She began water running a couple of times a week with us to keep up her cardio and help with the recovery. She regularly saw her physio and kept up with her upper body training and by April she was able to run a little! With only a few short runs under her belt, she was able to run her 9.2 mile leg at the Big Sur International Marathon Relay on April 30th. Good job Deanna and I'm sure you will get your Half Marathon P.R. this year.
Lorna has been training with us since we started at Walton Elem. She has always been fit and trim, but lately has really challenged herself to be in the best shape ever. She is gaining strength and toning up her whole body. She is a keener and hates to wait, waste time or slow down. Even her ITB injury hasn't slowed her down, but she is finally taking time to get it treated.
Lorna is back into running and we are trying to convince her to join us for a fall half marathon.
Good work Lorna! Lorna received a small gift for her hard work.
Taryn has been training with us since before we started FreeStyle Fitness and we needed clients for our practicum. Then she took some time off for her pregnancy and child raising. She has been back at it for the last couple of years and has been making tremendous gains in her fitness. She has adapted a healthy lifestyle for her and her young family. She sneaks vegetables in her casseroles and has inspired her boyfriend Cody to focus on his strength training with Nathan.
Taryn received a small gift for being our Athlete of the Month. Good job Taryn!
Here are some before and after photos:
Our 2017 Resolution Challenge is over! Our athletes tell us about their goals and what they've learned. Each athlete has won 1 month free training
KM: Goal: 1 full push up. I was really struggling with push ups and wanted to improve on them. Now I can do more push ups in workouts in harder positions not yet full push ups but close.
Learned: ...when you work hard for a goal you get results although I've also learned that those results can take awhile to show themselves.
Moving forward: I'm going to keep challenging myself by thinking of that feeling of accomplishment that I got from when I did my first and only full push up. I want to feel that again and again when I surpass my goal when I can do 10 full push ups.
EC: Goal: Weight loss and fitting into jeans. ...my weight had gone down in the beginning but has been the same now for a think a month . I feel more toned and in shape and my jeans fit!... By the way I am wearing my great cargo pants today
Learned: ...having the challenge has made a positive difference on how I feel, eat and of course the amount if water I drink .
Moving forward: I will continue with my sit-ups and cardio and persevere to get those arms and back toned !
Torie has been training with us for two years at Nestor Elem. Torie works full time as a teacher in the District and travels in twice a week in order to make the training sessions. She always puts in a great effort and is a very impressive athlete. Torie comes from an athletic background and family. She is lucky to train with her mom who also works in the District and has been training with us consistently for the last two years.
Torie recently got married and has provided us with beautiful pictures.
Torie received a small gift for being our Athlete of the Month for January. Congratulations!
Theresa has been working so hard at reaching her weight loss goals. She won 2 Nights in Whistler for having the highest percentage of weight loss on our First FreeStyle Fitness Challenge in December. She is still doing awesome in the Resolution Challenge by staying on track, keeping us updated and focusing on her goals.
Theresa trains hard during her sessions and balances time in her busy work and family life to ensure she makes fitness and healthy food options a part of her routine.
Good job Theresa!
Holiday Survival Guide: How to Get Through the Holidays With No Regrets
Article from Twist Conditioning, Dec. 2015
Let’s face it: it is hard to stick to a healthy eating and exercise plan during the holidays. Everywhere we turn there are tempting foods and drinks—from treats at office parties to our own traditional family favorites. When you add in a busy schedule filled with shopping and gettogethers that make it tough to squeeze in exercise, you have a recipe for disaster as far as our scales are concerned.
The good news is that you really can get through the holidays without gaining weight. It will take some effort, but you will thank yourself a thousand times when January 1st rolls around and you have no regrets!
Your Goal: Maintenance
In order to greet the New Year without tipping the scale, it is wise to try to maintain your weight during the next few weeks instead of trying to lose. Remember: you want to enjoy the holidays, not be miserable from deprivation. This means that you will allow yourself occasional treats and splurges and keep the scale where it is rather than trying to actually decrease your weight.
There are several ways to accomplish this:
•Don’t skip your workouts. Even moderate intensity workouts can burn 300-400 calories per hour. You need this calorie-burn to keep up with the richer food that you will be eating. You will also be less likely to overeat if you have just sweated through a hard workout!
•Eat breakfast. People who eat breakfast consume fewer calories throughout the day than those who skip this important meal.
•Keep a food diary. Write down every single thing you eat—even if it is only one bite of shrimp cocktail. It is a proven fact that keeping a food journal results in better weight control than not keeping one.
•Monitor your hunger. Never show up at a party or buffet ravenous—you will most certainly overeat. Drink water and have a protein-filled snack (such as nuts or cheese) before arriving. This will help you to have more self-control around the temptations.
•Weigh yourself twice each week. Normally it is not a good idea to step on the scale too often, but during the holidays it’s a great way to stay on track with your goals. If you see the scale start to creep, you can immediately take steps to correct it, such as backing off your calories for a day or two, drinking more water and adding in a little more exercise.
•Watch your portion size. If you have an idea of how much food you are putting on your plate, you will be less likely to overdo it. Take a look at the chart to familiarize yourself with portion sizes as they compare to your hand.
•Deal quickly with leftovers. If you have unhealthy leftovers in your home, you are likely to indulge. Don’t leave them sitting around. Freeze them, give them away or toss them. It’s not worth the temptation!
•Check in with your future self. Every day, speak to yourself from the future—say, from January 1. Thank yourself for doing the tough work of self-discipline during these holiday weeks. You might say something like this:
“Thank you! I feel great! I’m no heavier than I was in December, I’ve stayed on track with my exercise, my energy is incredible and I’ve got the momentum to spend the rest of the winter getting in even better shape before spring gets here!”
•Go public. Sound scary? It’s supposed to! Let others know what your current weight is and check in with them each time you weigh yourself. That kind of intense accountability will give you will power when the cheesecake and fudge starts showing up at the office!
You can survive the holidays with no added weight gain. Remember these tips and keep a vision of what you want to feel like on January 1 in mind. It’s going to be a great holiday season!
Chris Hughes, Certified Trainer and Jim Winter, Events Coach