Kyle has been training with us since October 2014. Kyle competes in Rock Climbing and Bouldering and in the past 6 months, he has increased his training intensity, gearing up for Nationals. Canada only takes the top 4 youth from each category and Kyle is in the younger of the two-year age category. Kyle is in Grade 12, and attending the 2016 CEC Youth and Open National Difficulty Championship in Canmore, Alberta meant missing his graduation celebrations. He has already qualified for the World Competition in Bouldering, and just won Canadian Champion in his Youth Category for his First Time Ever!! He also came in 2nd Overall in the very competitive Open Category!! We are so proud of his incredible accomplishments, his hard work and dedication and can't wait to see him represent Canada in Guangzhou, China, in November 2016. Congratulations Kyle!
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We are getting ready for our upcoming Grand Canyon trip. During our last training weekend, different members of the Grand Canyon team chose different workouts to prepare for the trip. Here are a few examples of workouts to do the weekend before a big run or hike, such as the Grand Canyon:
We are so excited to welcome our newest trainer, Kelshannon!
Kelshannon has a bachelor degree in Human Justice provided 18 years of counseling experience in health, education, and justice departments, which included support for individual, relationship, family and addictions. The last 10 years of professional and personal development has provided certifications in various alternative healing, including Quantum Touch© and ThetaHealing®. October 2016, completion of 200hr yoga teacher’s certification through Naked Truth Yoga was added to the repertoire. Blending knowledge of yoga and energetic healing modalities, offers a collaborative unique approach in style. A strong focus on Yang/Yin, Vinyasa Flow, Relaxation and Restoration provides a delightful balance of strength and flexibility in practice. With the warmer weather, it is increasingly important that you are well hydrated for your workouts. Here are our top tips for staying hydrated in the heat!
1) For exercise less than 60 min low to mod intensity Water is best drink before, during and after. Anything longer add supplement w sports drink that contains electrolytes and 6-8% carbs 2) Begin exercise well hydrated drink plenty of non diuretics the day before and within hour before, during and after exercise 3) Eat at least 7-8 servings of fruits and veggies a day as they all contain various levels of water and the all important nutrient: potassium If you stay hydrated, your workouts will improve and your internal body temperature will not increase as much in the heat. A great way to stay hydrated is by using a hydration pack like these ones we got from The Runners' Den! Last big training weekend before the Rim2Rim Grand Canyon run. Our training for this weekend is 2x Grouse Grind on Saturday, half marathon on Sunday, and 2x Grouse Grind again on Monday. Here are our tips for anyone doing the Grouse Grind, especially if it's your first time. Tips for doing the Grouse Grind:
1) PACE YOURSELF Markers are at 1/4, 1/2, 3/4. The first quarter is the longest so don't get discouraged! 2) HYDRATE It's only 2.9km up the Grind, but can take on average 1hr 30min to complete. Carry water with you and be hydrated before you start. 3) WEAR PROPER SHOES Do not attempt the Grind in shoes with tassles or in heels. Trail shoes are preferable because of the terrain, but a good pair of road running shoes are good also. Check out Runner's Den in Port Moody for expert advice on footwear. 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: Breakfast Option 1: granola, yogurt, fruit Option 2: scrambled eggs with veggies in a wrap or on a bagel, fruit Lunch Option 1: bagel, peanut butter, celery, carrot sticks Option 2: soup, salad, sandwich, fruit Dinner 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 Stretch, Core 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
Congratulations to our March athlete of the month, Kyme! Kyme has been training consistently with us since Dec. 2014 Kyme started with Team Training with her co-workers at Walton, and has continued with them as well as training throughout the summer in smaller groups and on her own. Kyme was the first to successfully complete our Nutrition Coaching Program and has been able to reach her goal and keep herself healthy for over a year!! Kyme ran in our Summer Run Sessions and ran the Terry Fox Run in Sept. Kyme is currently training with our Vancouver Sun Run group and killed it running up Bear Claw last week from Sasamat Lake! Check out her amazing before and after photos.
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AuthorChris Hughes, Certified Trainer and Jim Winter, Events Coach Archives
July 2019
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